# 4 Ways Exercise Affects Sleep Quality
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August 31, 2018 · Mattress Warehouse
The relationship between exercise and sleep quality is undeniable. Physical activity is a vital component of a healthy lifestyle, but [does exercise help you sleep?](https://mattresswarehouse.com/blogs/sleep-news-and-tips/does-exercise-help-you-sleep "Learn whether exercise helps improve sleep") While many may think exercise is mainly beneficial to cardiovascular health, the positive effects on sleep health can be equally significant. Exercising regularly can increase sleep quality and decrease daytime sleepiness.
Undesirable side effects, such as post-exercise insomnia, may occur if you exercise too late in the day. However, proper steps can be taken to lessen the severity and avoid insomnia altogether. With regular exercise and [unusual sleep hacks](https://mattresswarehouse.com/blogs/sleep-news-and-tips/7-unusual-sleep-hacks-that-work "Learn more about unusual sleep hacks") that work, you can lead a healthier lifestyle.
## What’s the Connection Between Exercise and Sleep Quality?
To understand how exercise improves sleep quality, it’s important to establish indicators of good sleep. According to the National Sleep Foundation, signs of good [quality sleep](https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep "Learn more about quality sleep (opens in a new window)") include:
- Sleeping at least 85% of the time spent in bed.
- Falling asleep in 30 minutes or less.
- Waking up no more than once per night.
- Being awake for 20 minutes or less after initially falling asleep.
The link between exercise and sleep quality is a two-way street. Poor sleep quality makes you less active, while better sleep quality promotes activity. In fact, [scientists have shown](https://pmc.ncbi.nlm.nih.gov/articles/PMC4341978/ "Learn more about what scientists have shown (opens in a new window)") that improving sleep quality can lead to a more active lifestyle.
When finding the balance of exercise and sleep that works for you, be mindful of your body’s natural sleep-wake cycle. Post-exercise insomnia can be avoided by exercising at a time that doesn’t [disrupt your circadian rhythm](https://mattresswarehouse.com/blogs/sleep-news-and-tips/8-risks-of-disrupting-our-circadian-rhythm "Learn about risks of disrupting your circadian rhythm") . Typically, exercising in the morning or afternoon aligns best, though each person is unique.
## 4 Ways Exercise Can Affect Sleep
### 1\. Increased Quality and Quantity
Studies show that just 150 minutes of moderate to vigorous activity per week can [improve sleep quality](https://www.sleepfoundation.org/physical-activity/exercise-and-sleep "Learn how to improve sleep quality (opens in a new window)") by 65%. This translates to falling asleep easier and feeling more rested. Between 35% and 40% of Americans struggle with feeling sleepy throughout the day.
Regular [physical activity is so effective at increasing sleep](https://www.sleepfoundation.org/physical-activity/exercise-and-sleep "Learn how physical activity is so effective at increasing sleep (opens in a new window)") quality that it can serve as a non-pharmaceutical alternative to better rest. In some studies, adults with chronic insomnia fell asleep faster, slept longer, and reported improved sleep quality after consistent exercise.
### 2\. Types of Exercise
The top three exercise types proven to improve sleep quality include [cardio](https://pmc.ncbi.nlm.nih.gov/articles/PMC2992829/ "Learn more about cardio aerobic exercise and sleep (opens in a new window)"), strength training, and yoga.
- **Cardio:** High-intensity activities such as running, swimming, and cycling improve sleep and combat insomnia. [One study](https://www.sleepfoundation.org/physical-activity/best-exercises-sleep "Learn more about One study (opens in a new window)") found that perceived exertion before bedtime correlated with better sleep in young adults.
- **Strength Training:** Muscle-building exercises can improve sleep quality, helping you fall asleep faster and wake less frequently during the night.
- **Yoga:** Yoga’s poses and breathing techniques help decrease stress and calm the mind, making it easier to fall and stay asleep. Incorporate it into your bedtime routine for relaxation.
### 3\. Post-Exercise Insomnia
After a strenuous workout, some people experience difficulty falling asleep. This may result from elevated cortisol and norepinephrine levels. To counteract this, stay hydrated, manage stress, and sleep in a cooler environment.
If you’re working out at night and struggling to fall asleep, consider morning workouts instead. Exercising close to bedtime can raise alertness and internal temperature, similar to trying to sleep in hot weather.
### 4\. Consistency
Consistency is key. It may take weeks or months to see noticeable sleep improvements. A [16-week study](https://www.psychologytoday.com/us/blog/sleep-newzzz/201309/better-sleep-found-by-exercising-on-a-regular-basis "Learn more about a 16-week study (opens in a new window)") found that participants who exercised three to four times per week reported better sleep, mood, and quality of life than those who were sedentary.
## Work Up a Sweat for a Better Sleep Mindset
The link between exercise and sleep quality can feel like a chicken-and-egg question — which influences which? Both are essential to a healthy lifestyle. The more sleep you get, the better your workouts become, and vice versa. Consistency is the secret to success.
Exercise isn’t the only factor that affects sleep quality. Your body needs the right recovery support. An outdated or unsupportive sleep system can interfere with rest.
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