Learn how exercise improves your sleep quality and metabolic health. Explore the best types of exercises for better sleep, and understand how they affect your body's metabolism and overall health.

Key takeaways:

• A lack of sleep and physical exercise can negatively affect your metabolic health and wellbeing.
• Getting enough sleep helps improve physical fitness and athletic performance.
• Inactivity can contribute to sleep disorders like obstructive sleep apnea and chronic insomnia.
• Regular exercise, particularly aerobic exercise and weight training, can help balance the circadian rhythm and improve sleep quality.

Did you know that regular exercise helps you sleep better? It's true! Exercise plays a big part in getting a good night's sleep. If you have trouble sleeping and it makes you less interested in doing aerobic activities, this article is for you.

We will talk about the impact of poor sleep on physical fitness. Additionally, we will discuss the effects of not exercising on sleep. Lastly, we will explore the connection between these factors and metabolic health.

Understanding the effects of poor sleep

Lack of sleep can hinder daily functioning and impact various aspects of life, such as work, relationships and physical wellbeing. Your physical and mental health can start to decline over time due to chronic sleep deprivation.

Sleep is an essential biological function where the body releases hormones controlling appetite, metabolism, and blood glucose levels. Insufficient sleep can lead to the body producing more cortisol, a hormone linked to stress. Simultaneously, short sleep durations can disrupt the hormonal balance, affecting insulin production necessary for blood sugar regulation. Ultimately, this imbalance can lead to uncontrolled blood glucose and increase the risk of type 2 diabetes.

The Sleep Health Foundation recommends that adults get between 7 and 9 hours of sleep per night. However, their studies indicate that 60% of Australians report symptoms of sleep disorders, such as trouble falling asleep, also known as sleep onset latency.

The interplay between sleep and exercise

Poor sleepers often struggle with maintaining physical fitness due to constant fatigue. This increases stress as they understand the importance of physical activity for blood pressure regulation, improved circulatory system, weight management and increased energy levels.

Moreover, adequate sleep enhances the body's ability to recuperate, conserve energy and repair muscles necessary for exercise, reaping the benefits of physical activity, and enhancing athletic performance.

Physical inactivity and sleep quality

Physical inactivity can contribute to sleep disorders, such as obstructive sleep apnoea and chronic insomnia.  Staying inactive during the day can prevent your body from burning off stored energy, resulting in shortened sleep time and sleep deprivation.

Experts agree that at least 150 minutes of exercise per week increases sleep duration. Recent research also suggests an afternoon walk before 6 p.m. can promote sleep efficiency. However, these experts recommend avoiding intense physical activity within three hours of going to bed, as it can disrupt sleep patterns.

Types of exercise for better sleep

According to recent research, the type of exercise to improve sleep varies with age. Some studies have found that moderate exercise over several weeks can enhance sleep quality in adolescents. However, vigourous exercise might reduce sleep duration for some teenagers. For adults, a longer duration of physical activity can help shorten sleep latency.

Two forms of exercise stand out as particularly beneficial for sleep - aerobic exercise and weight training. Both have been shown to support circadian rhythm balance, improving sleep quality.

It's important to understand your own body and its response to different types of exercise. A physiotherapist or exercise physiologist can help you measure your sleep quality and physical activity levels, ensuring you strike a healthy balance between exercise and sleep.

Aerobic exercises for better sleep

Aerobic exercises, also known as 'cardio', increase your heart rate and breathing, making them excellent for overall cardiovascular health. However, their benefits extend beyond the heart and lungs. The following aerobic activities can also lead to better sleep.

• Brisk walking: This is a moderate-intensity aerobic exercise that you can easily incorporate into your daily routine. Studies have shown that 30 minutes of brisk walking in the morning or late afternoon can improve sleep quality.
• Cycling: Whether it's a ride around the block or a session on the stationary bike, cycling can enhance sleep. It reduces anxiety and depressive symptoms, which are often linked to sleep disturbances.
• Swimming: Known for being a low-impact exercise, swimming is suitable for all age groups. The physical exertion combined with the calming effect of water can help induce better sleep.

Weight training for improved sleep

While aerobic exercises are beneficial, integrating weight training into your exercise regimen can further enhance sleep quality. Strength training, particularly in the evening, might help promote deeper and more restful sleep.

• Bodyweight exercises: These include exercises like squats, push-ups, and lunges. Such exercises don't necessarily require a gym or special equipment, but they can still help build strength and improve sleep.
• Resistance band exercises: Resistance bands are an excellent tool for strength training. Exercises like band pull-aparts, rows and presses can enhance strength and promote better sleep.
• Weightlifting: Traditional weightlifting, using dumbbells or barbells, can be very effective. Exercises like bench presses, deadlifts and curls can significantly contribute to improved sleep. Remember to seek advice from a fitness professional if you're new to weightlifting.

The simple step to better sleep: daily walking

While the hustle and bustle of modern life often has us searching for complicated solutions to our problems, sometimes the simplest activities are the most effective. So, if you're asking yourself, "Is 2 hours of walking enough exercise?" The answer is a big YES! Walking is a fundamental exercise that has the potential to significantly improve our sleep quality.

To reap the sleep benefits of walking, keep the following pointers in mind:

1. Pace yourself: While a leisurely stroll is better than no activity, moderate-intensity walking, such as brisk walking, is more beneficial for sleep improvement.
2. Consistency is key: As with any exercise, regularity is crucial. Make walking a part of your daily routine, whether it's a morning walk to kickstart your day, a lunchtime stroll to break up your workday, or an evening walk to wind down.
3. Take note of timing: Although walking can enhance sleep, it's best to avoid intense physical activity close to bedtime, as it may disrupt your sleep. Aim to finish your walk at least one to two hours before going to bed, allowing your body time to cool down and prepare for sleep.
4. Make it enjoyable: Walking with a friend or listening to your favourite podcast or audiobook can make the activity more enjoyable and sustainable. Remember, the more you enjoy the process, the more likely you are to stick with it.

Finding balance and consistency

Regardless of the type of exercise, consistency is key. Regular aerobic exercise or weight training will yield better results than a sporadic, intense workout. Moreover, it's crucial to tailor your exercise regimen to your individual fitness level and preferences to make it sustainable and enjoyable.

In conclusion, both aerobic exercises and weight training are beneficial for improving sleep quality. As part of a holistic approach to good sleep hygiene, regular exercise can help you wake up feeling more refreshed and energised. Remember to listen to your body and give it the rest it needs, as good recovery is just as important as the exercise itself.

Improving sleep and exercise with Vively

Consistent, quality sleep combined with regular exercise can significantly enhance your metabolic health. If you're seeking to monitor your metabolic health and exercise regimen effectively, the Vively app can help.

Vively's personalised exercise and sleep recommendations are designed to help you maintain metabolic health, control your glucose levels and achieve a better night's sleep. It can empower you to take control of your metabolic health and enjoy the benefits of quality sleep and regular exercise.