Estimated reading time: 8 minutes
Key Takeaways
- Regular exercise improves sleep quality by up to 65%: studies show significant improvements with moderate exercise.
- Endurance training and moderate exercise help you fall asleep faster: activities such as running or yoga promote relaxation.
- The optimal training time is individual: Training both in the morning and in the evening can have positive effects.
- Evening exercise does not disrupt sleep: Moderate to intense exercise in the evening usually does not impair sleep quality.
- Exercise helps against sleep disorders: Regular exercise can reduce problems falling asleep.
Table of contents
1. Why you should pay attention to restful and healthy sleep
What does "healthy sleep" actually mean? Quite simply: Healthy sleep means that you sleep enough and deeply so that your body and mind can recover.
A truly restful sleep is important because it helps you to:
- To help you concentrate better
- Strengthening your immune system
- To stay mentally fit and balanced
However, poor sleep can have fatal consequences:
- You feel exhausted and tired during the day.
- Your performance is declining.
- Your body will become more susceptible to disease.
- You feel stressed and irritable.
Researchers confirm that sleep is essential for physical and mental health ( source ).
2. How exercise can improve your sleep quality
In fact, exercise is an excellent way to improve your sleep. Researchers show that just 150 minutes of moderate exercise per week can improve your sleep quality by up to 65% ( source ).
Sports-active people report:
- Deeper sleep
- Less frequent waking
- Shorter time to fall asleep
Why does this work?
- Exercise reduces stress hormones, which helps your body relax.
- Your body temperature rises during exercise – then cools down afterwards. This temperature gradient helps you fall asleep faster.
Exercise is so effective that experts recommend it as a sensible alternative to sleeping pills ( source ).
3. Fall asleep more easily through targeted training
Regular exercise helps you fall asleep more easily. These activities are especially ideal:
- Endurance training ( running, cycling, swimming )
- Moderate strength training ( bodyweight exercises, light weights )
- Yoga and relaxation exercises (for more mental peace) ( Learn more )
An ideal evening routine for falling asleep more easily could look like this:
- Light exercise or sports in the early evening.
- Relaxation exercises or stretching.
- Meditation or breathing exercises before bedtime.
Consistency is more important than intensity. Always listen to your body and avoid overexertion ( source ).
4. Optimal training times for healthy sleep
When should you exercise to ensure healthy sleep? There's no single perfect time – however, here are some common recommendations:
Morning workout:
- Strengthens the circadian rhythm (the body's own internal clock).
- It helps you get tired more easily in the evening.
Training in the early evening:
- To strive for an ideal balance for most people.
- It helps you fall asleep, as long as you don't train too late.
Late evening training:
- Individually different.
- Moderate-intensity training shortly before bed does not necessarily impair sleep quality ( source ).
Experiment to find out which training time works best for you – your body will show you when exercise helps you fall asleep.
5. Effects of exercising in the evening: Does it make you alert or tired?
The answer depends heavily on your body. While your heart rate does increase during exercise, it usually returns to normal after 1-2 hours ( source ).
Studies clearly show that moderate to intense training in the evening usually has no negative impact on your sleep quality ( source ). For many, physical activity even helps them fall asleep more easily.
However, remember: every body is different, so test for yourself what's ideal for you!
6. Sport as a remedy for sleep disorders
Do you often have trouble falling asleep? Like, do you lie awake for more than 30 minutes before you can fall asleep? Exercise can effectively help with that:
- Endurance training stabilizes the sleep-wake cycle.
- Yoga reduces stress and calms you down.
- Moderate strength training makes you healthy and tired.
Consistency is key, and you should adjust your training intensity accordingly. This way you can permanently combat sleep problems and finally sleep better again ( tips for better sleep ).
7 tips for improved and restful sleep after exercise
Here's how you can sleep even more restfully and better after exercise:
- After your workout, do a light cool-down with stretching exercises.
- Treat yourself to a relaxing shower or bath.
- Eat light meals in the evening and avoid caffeine.
- Use calming bedtime rituals such as meditation, reading, or breathing techniques.
- Ensure a dark, quiet and cool bedroom atmosphere with a good mattress and comfortable pillow.
These simple steps will optimally support your sleep quality after exercise.
8. Conclusion: Exercise as the key to improved sleep
It's clear: exercise has a crucial influence on your sleep quality, helps with falling asleep problems and noticeably improves your health.
It is important that you train regularly, pay attention to your individual needs, and thereby promote healthy, restful sleep in the long term.
Harness the power of sport for better sleep today and do something good for your body and mind!
9. Further resources and literature on sport and sleep
Want to delve deeper? The following studies are recommended:
- Chennaoui et al. (2015) – Influence of sport on sleep.
- Brand et al. (2014) – Study on exercise and sleep in adolescents.
- Current meta-analyses from sleep research.
So you see: “Sport and sleep” are an inseparable and effective duo – use it to your advantage and soon enjoy better, more restful sleep!
FAQ
Does exercising in the evening make you feel awake or tired?
This varies from person to person. For most people, moderate to intense exercise in the evening does not disrupt sleep quality. Some even find it helpful for falling asleep.
When should I exercise to sleep well?
There's no perfect time for everyone. Morning workouts can strengthen your sleep-wake cycle, while early evening workouts are ideal for many. Experiment to see what works best for you.
Does exercise really improve sleep quality?
Yes, studies show that regular moderate exercise can improve sleep quality by up to 65%.
How does exercise help with sleep problems?
Exercise stabilizes the sleep-wake rhythm, reduces stress and promotes physical fatigue, which makes it easier to fall asleep.
