When and what kind of Exercise helps sleep

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Exercise, particularly aerobic and resistance training, can positively impact sleep quality by enhancing deep sleep. However, the timing and type of exercise are important:

  1. Timing: Generally, it's recommended to exercise at least 6 hours before bedtime to prevent any negative impact on sleep initiation. Exercising too close to bedtime, especially intense sessions, can increase body temperature and delay sleep onset 1.

  2. Type of Exercise: Both aerobic and anaerobic exercises improve sleep quality, but they can slightly reduce REM sleep. Engaging in activities like long hikes or rigorous gardening can lead to profoundly restful sleep 2.

  3. If Sleep Deprived: If you're sleep deprived, mild to moderate exercise can help offset some effects of sleep deprivation. It's advisable to reduce the intensity and duration of exercise in such scenarios 3.

    Exercise and Sleep

    Andrew and Andy discuss the ideal time to exercise in relation to sleep and offer tips for those who have to exercise in the evening. They emphasize the importance of down regulation breathing and training at the same time you will be playing or competing.

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    Dr. Andy Galpin: Optimize Your Training Program for Fitness & Longevity | Huberman Lab Guest Series
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In summary, regular exercise enhances sleep quality, but it's best done several hours before bedtime to allow the body to cool down and settle into a restful state.

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Are there other wellness habits that can improve sleep quality?

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Several wellness habits can significantly improve sleep quality:

  1. Adjust Bedtime Gradually: If you're struggling with early awakenings, gradually pushing back your bedtime might help increase the pressure to sleep and subsequently enhance sleep duration and quality 1.

  2. Cognitive Behavioral Therapy for Insomnia (CBTI): This is an effective psychological intervention, particularly helpful for individuals who experience insomnia 1.

  3. Temperature Control: Managing the temperature of your sleeping environment is crucial. Lowering the core body temperature helps trigger sleep onset and maintaining a cool environment supports sustained sleep. Products like Eight Sleep's mattress cover can help in precisely controlling bed temperature 2.

  4. Avoiding Alcohol Before Sleep: Alcohol might help you fall asleep faster, but it reduces the quality of sleep, particularly by interfering with deep sleep and causing sleep fragmentation 3.

    Improving Sleep Quality

    Matthew Walker shares strategies to improve sleep quality by adjusting bedtime gradually and discusses the effectiveness of sleep medications like Doxapin and Trazodone, especially for older adults. Walker also mentions the potential benefits of cognitive behavioral therapy for insomnia.

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    Dr. Matt Walker: The Science of Dreams, Nightmares & Lucid Dreaming | Huberman Lab Guest Series
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  5. Thermal Regulation: A technique as simple as taking a warm bath or shower before bed can help in cooling down the body effectively, preparing it for sleep. This method particularly improves deep non-REM sleep 3.

  6. Professional Help with Sleep Medicines: In cases where other interventions aren’t effective, certain sleep medications might be recommended by healthcare professionals. However, always consult a certified professional before starting any new medication 1.

These strategies, ranging from behavioral modifications to environmental adjustments, can enhance both the quality and quantity of sleep.

RELATED QUESTIONS

What's the relation between food and sleep

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The relationship between food and sleep is multidimensional, impacting both appetite and sleep quality in significant ways:

  1. Hormonal Regulation: Insufficient sleep disrupts the balance between the hormones leptin and ghrelin, which regulate satiety and hunger respectively. When sleep deprived, leptin levels decrease (reducing the sensation of fullness) and ghrelin levels increase (enhancing hunger), leading to increased appetite and a propensity for overeating, particularly unhealthy, high-carbohydrate foods 1.

  2. Timing and Sleep Quality: The proximity of meal times to bedtime can affect sleep quality. While the old advice was to cease eating several hours before bed, more current research suggests this window can be shorter, about 2 hours, without significant detriment to sleep. However, individual differences like susceptibility to gastric reflux can affect this 2.

  3. Macronutrient Impact: What you eat can also influence sleep. Foods high in tryptophan and starchy carbohydrates can increase serotonin levels, aiding in the transition to sleep. Conversely, large meals or those high in refined sugars may disrupt sleep by causing discomfort or altering metabolic processes during rest 3 4.

    Sleep and Weight

    Matthew explains how sleep impacts appetite-regulating hormones, leptin and ghrelin, affecting hunger levels. Lack of sleep can lead to increased cravings for unhealthy foods, potentially contributing to weight gain. Prioritizing quality sleep can help regulate appetite and promote healthier eating habits.

    Huberman Lab

    Dr. Matthew Walker: The Biology of Sleep & Your Unique Sleep Needs | Huberman Lab Guest Series
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  4. Effects of Sleep on Food Choices: Sleep not only affects how much and what you crave but also your brain's ability to make healthy food choices. When sleep deprived, there’s an increased activation in brain regions linked to reward and decreased activity in regions responsible for executive functions and decision-making, leading to a preference for calorie-dense, high-carbohydrate foods 5.

Thus, managing both what and when you eat in relation to your sleep schedule can significantly impact sleep quality and overall health.

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