The Sleep-Boosting Power of Yoga & Exercise: What Works and What Doesn't

Getting a good night’s sleep is essential to our overall health, but for many, it’s a constant struggle. The quality of our sleep directly affects everything from our mood to energy levels and general well-being. Fortunately, regular exercise is a natural and effective way to improve sleep quality, especially for those facing insomnia, sleep apnea, or other sleep disorders. Even moderate exercise such as walking or swimming can make a huge difference in sleep quality.

Establishing a consistent exercise routine can help manage sleep-related issues like sleep apnea by reducing fat around the airway and improving cardiovascular health. In this article, we’ll dive into how exercise can positively impact sleep, highlight the best types of workouts for better rest, and offer tips on what to avoid to ensure you’re getting the sleep you need.

How Exercise Affects Sleep

According to Suhas Shubhakaran, co-founder of Oxymed, “Exercise has a powerful impact on sleep by helping to regulate the body's internal clock, known as the circadian rhythm. Physical activity increases the production of adenosine, a chemical that promotes sleep, and reduces stress hormones like cortisol that can interfere with sleep. Regular exercise can also help alleviate conditions like insomnia, anxiety, and depression, which are often linked to sleep problems.”

Physical activity plays a significant role in maintaining the body’s circadian rhythm, which helps align our sleep-wake cycle. By increasing adenosine levels, exercise promotes the feeling of sleepiness, while lowering cortisol, the stress hormone that can disrupt our ability to rest. Exercise also offers relief for insomnia and mental health issues like anxiety and depression, which are often associated with sleep disturbances.

Yoga Poses for Better Sleep

Legs Up the Wall Pose (Viparita Karani)

Lying on your back with your legs extended against a wall can do wonders for relaxation. This mild inversion calms your nervous system and alleviates tired legs and swollen ankles.

Child’s Pose (Balasana)

Sitting back on your heels, stretching your arms forward, and resting your forehead on the ground brings a deep sense of calm. This pose is perfect for releasing tension in the lower back and helping the mind unwind.

Seated Forward Bend (Paschimottanasana)

By bending forward at the hips and reaching for your toes while sitting, this pose encourages relaxation by stretching the hamstrings and lengthening the spine, promoting both physical and mental ease.

Alternate Nostril Breathing (Nadi Shodhana)

This breathing technique involves alternating between nostrils, which helps create a sense of balance and calmness. It’s an ideal way to steady the mind and prepare for restful sleep.

Mindfulness and Meditation

Meditation is a key practice for calming the mind and reducing tension. By dedicating just a few minutes before bed to meditation, focusing on your breath or repeating a soothing mantra, you can foster a peaceful mental state that promotes sleep. Mindfulness exercises like these can significantly reduce anxiety, setting the stage for a restful night.

What to Know Before Working Out for Better Sleep

Timing Your Exercise

When you choose to exercise can make all the difference in how it impacts your sleep. Morning and early afternoon workouts are particularly effective at regulating your circadian rhythm, helping you fall asleep more easily at night. Afternoon workouts can also help ease the mind after a busy day, making it easier to relax.

What to Avoid

High-Intensity Exercise Before Bed

While exercise is great for sleep, intense workouts right before bedtime can have the opposite effect. High-intensity activities, such as heavy cardio or weightlifting, can raise your heart rate and adrenaline levels, making it harder to wind down. If you prefer exercising in the evening, aim to finish at least two to three hours before bed.

Inconsistency

For exercise to improve sleep, it has to be consistent. Irregular workouts are less likely to have a positive impact on your rest. Try to aim for at least 30 minutes of moderate exercise on most days to reap the benefits.

Overtraining

Too much exercise can lead to overtraining, which increases cortisol levels and disrupts sleep. It’s crucial to strike a balance between physical activity and rest to ensure your body has time to recover.

Additional Factors to Consider

Exercise is just one part of the sleep puzzle. Your diet, stress management, and sleep environment all play crucial roles. Eating a healthy diet, practicing relaxation techniques like meditation, and ensuring your sleep space is quiet and comfortable will amplify the benefits of your exercise routine.

Dr. Naveen Ailawadi, pulmonologist and sleep specialist at Max Hospital Shalimar Bagh, Delhi, advises, "For those with sleep apnea, regular exercise is beneficial but should be combined with CPAP therapy for optimal results. While CPAP keeps airways open, exercise enhances overall health and helps reduce apnea symptoms. Factors such as diet, stress management, breathing exercise, and sleep environment also play major roles in acquiring better sleep."

Incorporating exercise into your daily routine can have a dramatic effect on your sleep quality. Aerobic activities, strength training, yoga, Pilates, Tai Chi, and breathing exercises are all excellent for improving rest. However, avoid intense workouts near bedtime and maintain consistency for the best results. By pairing exercise with other healthy habits like a balanced diet and stress management, you can significantly enhance your sleep and overall well-being.