What’s the relationship between exercise and sleep?

The relationship between exercise and sleep is a mutually beneficial one, as described by experts in the field. Engaging in regular physical activity, especially high-intensity exercise early in the day, has been shown to enhance the quality of sleep, particularly by increasing the amount of deep slow-wave sleep, which is important for recovery and brain function 1 2.

However, timing and intensity matter. Exercising too late or intensely could potentially disrupt sleep for some people. On the other hand, engaging in moderate exercise, even after a poor night's sleep, can help offset some of the negative effects of sleep deprivation and improve next-day performance. It also stabilizes blood glucose, which can be disrupted by lack of sleep 3 2.

Furthermore, continuous physical activity during the day generally boosts sleep quality at night and may even slightly reduce REM sleep. This reduction shouldn't be a concern, though, as the body adjusts the type of sleep needed based on the day's activities, demonstrating a tightly connected cycle between sleep and daytime activity 4 2. Balancing exercise and sleep is crucial for maintaining overall health and peak performance.