There’s a solid argument to suggest sleep is the most important pillar of health.
Yes, even more than fitness.
Or nutrition.
Or social connection.
Why? Because good sleep lays the foundation for everything else.
When we’re well-rested, we’re more inclined to exercise regularly, make healthier food choices, and maintain emotional balance.
But when we’re sleep-deprived, these habits tend to unravel, leading to low energy, poor recovery, and increased stress.
Unfortunately, we’re a chronically underslept nation. Between the 24/7 news cycle, always ‘on’ lifestyles, and the never-ending lure of ‘just one more episode’, it’s no wonder many people struggle to get enough rest.
One of the simplest, most effective ways to improve our sleep? Regular exercise.
To celebrate World Sleep Day on the 14th March, here are 6 ways movement improves rest so you can wake up recharged and refreshed every day of the week.
Let’s start with an obvious one: movement makes you tired.
Think about that bone-weary feeling you often get a few hours after an intense strength workout or vigorous HIIT session.
That’s because physical activity burns energy and fatigues your muscles, which helps the body naturally crave rest and recovery at night.
Beyond just tiring you out, movement temporarily raises your core body temperature. As you cool down post-exercise, the subsequent drop signals to your brain that it’s time to sleep (1).
That said, timing matters.
Exercising too close to bed can have the opposite effect, keeping your body temperature elevated and making it harder to fall asleep.
If you’re partial to a late-night movement session, consider choosing lower-intensity activities like yoga, Pilates, or a gentle strength session to give your body enough time to cool down before bed.
Ever found yourself ruminating over the awkward thing you said five years ago? The perfect comeback to an argument? Or the never-ending to-do list for tomorrow in the early hours of the morning?
You’re not alone.
Anxiety and stress can often come between you and a good night’s sleep – and that’s where movement comes in.
Exercise triggers the release of feel-good neurotransmitters called endorphins that lift your mood and quiet the noise in your head (2). The result: A calmer mind, less late-night overthinking, and a smoother transition into sleep.
Added bonus: better sleep means less anxiety. And less anxiety means better sleep.
Regular movement also helps you maintain a healthy weight, which is another important consideration on the sleep quality front.
A healthy, sustainable weight reduces the risk of sleep-related issues, like sleep apnoea (3). Sleep apnoea is most common in people carrying excess weight. It causes repeated interruptions in breathing during the night, leading to daytime fatigue, brain fog, and other long-term health complications.
If you suspect you might have sleep apnoea (hint: you snore loudly!), weight loss can dramatically improve your sleep quality and overall well-being.
Aside from making small, manageable changes to help you lose weight, it’s also worth chatting to a healthcare provider to discuss other management options.
Your circadian rhythm (or sleep-wake cycle) is your body’s internal clock that dictates when you feel alert and when you feel sleepy.
Exercise helps keep this rhythm in check by reinforcing consistent sleep and wake times (4). Morning or afternoon workouts are especially beneficial, as they help anchor your body clock and promote better sleep onset at night.
And finally, exercise doesn’t just help you fall asleep; it improves how well you sleep.
Studies suggest that people who move regularly report higher sleep quality and quantity, meaning less time tossing and turning and more time in deep, restorative sleep (5).
Something else to consider is that sleep and exercise have a reciprocal relationship. Regular movement improves sleep; better sleep improves movement.
When you’re well-rested, you have more energy to train effectively, recover properly, and stay motivated, creating a positive feedback loop that benefits your overall well-being.
Ready to improve both? Jump into Mvmnt now.
References
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