Regular exercise is a great antidote for improving sleep quality, and it's no secret. However, it's not just about pushing yourself to exhaustion with the belief that it will help you sleep soundly. To reap the most benefits, it matters how much, when, and how you exercise. The strategies can vary for those battling insomnia.
When we exercise, there is a modulation of the autonomic nervous system: “specifically, the parasympathetic system is activated, responsible for relaxation and recovery processes, while the activity of the sympathetic system, associated with stress and alertness, is reduced,” says Dr. José Francisco Tornero Aguilera, a professor at the Faculty of Health, Medicine, and Sports at the European University of Madrid. “This modulation leads to a decrease in cortisol levels, the well-known 'stress hormone,' which facilitates a more natural transition to restful sleep,” Tornero argues.
Better in the morning than in the afternoon?
Exercise is one of the most effective strategies to improve the quality of sleep
In addition, exercise contributes to the regulation of circadian rhythms. “It increases the production of adenosine, a neurotransmitter that induces sleep, and promotes the synthesis of serotonin and melatonin, which are key to regulating the sleep-wake cycle,” explains Dr. Tornero. For this reason, “if we do intense outdoor exercise, with bright light or music, we are sending a signal to wake up, to be active during the day. But on the contrary, if we do a relaxing exercise, it will lower our heart rate and prepare us for sleep. In other words, depending on the type of exercise and the time we do it, it will help us to fall asleep or not,” says María José Martínez Madrid, coordinator of the chronobiology working group of the Spanish Sleep Society (SES) and founder of Kronohealth.
Exercise is undoubtedly one of the most effective strategies to improve sleep quality. However, it should always be adapted to each person's needs. That's why it's also important to know when to exercise so that it does not interfere with nighttime rest. Martínez states that “the ideal time for aerobic exercises like walking or running is in the early morning, as it will help us activate. Meanwhile, strength exercise is more advisable in the afternoon - between 6:00-8:00 p.m. - when the muscular system is at its peak and ready for this type of more intense activity.”
According to the SES expert, “the most suitable time is to do it at least 3-4 hours before going to bed since this type of intense exercise raises heart rate, blood pressure, activates us by sending a wake-up alert signal to the brain, and can have the opposite effect, not to mention that it would also be ideal to have dinner two hours before going to bed,” Martinez says.
When nighttime training is the only alternative: how to do it?
A woman is running at night on a street in Barcelona
But we live in times where we are constantly on the go, and many times the only option is nighttime training. The key is to understand what your body needs after a long and stressful day and adapt the type of exercise to that situation, explains José Francisco Tornero.
A good option after a stressful day is to combine a gentle walk with diaphragmatic breathing techniques or a short guided meditation session. These practices help lower heart rates, relax muscles, and calm the mind. You can also incorporate mobility exercises and gentle stretches, focusing on releasing accumulated tension in shoulders, neck, and lower back, areas where we often store more stress. “Sessions of 20-30 minutes are enough to notice a significant improvement in the quality of sleep,” emphasizes the expert from the European University.
Why does exercise sometimes lead to poor sleep?
Exercise can improve or worsen sleep depending on how intensity, frequency, and recovery are managed, says Tornero. And as already explained, one reason is that “doing it too close to bedtime can make it difficult to fall asleep,” emphasizes Martínez.
High-intensity exercise routines at the end of the day after exhausting workdays may provide a temporary release of tension, but they hinder the transition to sleep. “You can fall into a vicious cycle: work stress leads you to intense exercise as a coping mechanism, but the lack of adequate recovery prevents restful sleep, which increases accumulated stress and fatigue,” summarizes Tornero.
Insomnia and exercises
People with insomnia may not respond as well or recover as effectively from the physical demands of exercise
The general guidelines we have just given may change substantially if there is a case of advanced insomnia. Christopher Kline, associate professor of health and human development at the University of Pittsburgh, explains in an article in The New York Times that these individuals tend to have an overactive stress system. “Stressors often elicit a somewhat exaggerated response in the body. And people with insomnia may not respond as well or recover as effectively from the physical demands of exercise,” points out Kline.
However, that doesn't mean that exercise is off-limits for insomniacs. “It is essential to separate intense exercise from bedtime, a rule for everyone, but even more so for people who suffer from insomnia,” points out María José Martínez. “Incorporating any kind of gentle exercise is important to fall asleep, for example, pilates, a walk outdoors, yoga, or stretching,” she adds.
While there is no one-size-fits-all way to exercise for better sleep, Tornero lists the most recommended exercises:
The best exercises to get to sleep in one go 1Aerobic. Walking, jogging at a light pace, swimming or cycling helps reduce the time it takes to fall asleep and increases total deep sleep time, which is essential for cellular repair and recovery processes. In people with high levels of stress and anxiety, Tornero advises incorporating walks of 30 to 45 minutes at a moderate pace in the afternoon as it will help reduce nighttime awakenings and improve sleep efficiency.
2Endurance. This type of training, such as weight lifting or bodyweight strength exercises, can also contribute significantly to improved sleep by reducing anxiety levels. In addition, it improves insulin sensitivity and reduces chronic low-grade inflammation, factors that may be related to disorders such as insomnia. Workouts that include compound exercises such as squats, deadlifts and push-ups two to three times a week have been shown to be effective in promoting better sleep quality.
3High intensity. High-intensity interval training (HIIT) or CrossFit sessions can also have sleep benefits if done early enough before bedtime. Tornero recommends this activity at least 4 to 6 hours before bedtime. “Personally, I have observed that people who perform HIIT sessions in the morning or midday tend to experience a marked improvement in their nighttime sleep quality and energy levels during the day,” he emphasizes.
4Relaxation and flexibility. Low-intensity activities such as relaxation, yoga or gentle stretching are particularly beneficial in preparing the body and mind for rest. Yoga combines physical movement with breathing and meditation techniques, which helps reduce sympathetic nervous system activity and promotes the parasympathetic relaxation response. Tornero advises a 20-minute routine of yoga or gentle stretching before bedtime as it improves sleep latency and reduces nighttime awakenings.
Recovery also matters
Without proper recovery, the body cannot repair muscle tissues
To fall into the arms of Morpheus, undoubtedly the best ally is exercise. But beware! What comes next is also crucial. “Without adequate recovery, the body cannot repair muscle tissues, restore hormonal balance, or rebalance the nervous system, which can compromise rest and reduce its depth and quality,” warns José Francisco Tornero. The duration of recovery varies depending on the intensity of the exercise and individual characteristics, but in general, it is recommended to dedicate between 24 and 48 hours for high-intensity or endurance activities.
According to Tornero, the use of infrared light also helps accelerate muscle recovery, reduce cortisol levels, and improve blood flow. “Furthermore, using saunas after exercise helps induce deep relaxation due to the temporary increase in body temperature, followed by a progressive cooling that mimics the natural process that occurs before sleep,” he points out.
In addition to exercising, it is essential to incorporate other strategies that will help maintain a restful sleep. Experts advise:
Other keys to a good night's sleep 1