Can Exercise Improve Your Sleep?


We spoke in the previous video on how sleep
can improve your gains, but does it work vice versa? Can your gainz improve your sleep? We can go on for days talking about how important
sleep is, but the fact of the matter is that for many people, getting quality sleep, let
alone fall asleep in the first place, is much harder than we think. Exercise is great for a host of health benefits,
such as improving heart health with cardio and HIIT, to improving overall strength with
resistance training. And time and time again it’s been shown that
exercise will also help with getting more shut-eye at night. But for those of you that need a bit more
convincing, as if you already need more reasons to exercise, here’s some very real and clear
evidence of the magical sleeping aid we call gainz. First, understand that to invoke sleep, our
body follows a near 24-hour cycle known as the circadian rhythm. Based on different cues and signals, this
rhythm knows when to tell you when it’s time to go night night. One way in doing so is by raising body temperature. Through the circadian cycle, your body slowly
increases in heat, reaching its highest temperature at night right before sleep. This, along with the lack of light, signals
the body to increase the sleep-inducing hormone melatonin. People struggling to sleep can use exercise
as a way to actively increase body temperature in hopes to drive this signal. On top of that, a byproduct of burning more
energy with exercise is raising levels of adenosine, another hormone responsible for
making you feel tired and sleepy. Another pesky thing that inevitably makes
it harder to sleep is age. With age, the responses to sleep signals and
the circadian cycle slows down. As we saw, exercise can help with that silly
circadian guy and it does not discriminate with age. In fact, a 6-month long study of elderly individuals
partaking in a resistance training program not only saw a 38% improvement in sleep quality
based on the Pittsburgh Sleep Quality Index, but the folks even saw an awesome 52% increase
in upper body strength. Sleep better AND open pickle jars easier? That… that’s a win-win! Oh, and in case exercise alone is not good
enough as you grow older, another study showed that engaging in wieght training, walking,
and more social activities improved sleep for older invididuals better than doing any
of the three alone. And for people that have the most trouble
sleeping, like people with chronic insomnia, exercise has undoubtedly shown to improve
sleep. A study showed that as little as one exercise
session was able to not only help people suffering chronic insomnia sleep faster, but also sleep
longer. The exact reason why is not fully known, but
possible reasons are one, the link to body temperature and the circadian rhythm as discussed
before, and two, exercise can lower anxiety and depression symptoms, which is something
that many with chronic insomnia suffer as well. Sleep better and be in a better mood. As far as the type of exercise, it seems that
any type will undoubtedly improve sleep. We know resistance training improves sleep
based on earlier studies and might make you rip a few sleeves. But studies show that, yes, cardio improves
sleep as well. A representative study of over 2600 people
of all ages performig at least 150 minutes per week of moderate to intense exercises,
including cardio, on average reported a 65% improvement in sleep. They even felt less sleepy during the early
hours of the day! This is even more true for people with insomnia,
as studies showed that low intensity exercises are much more effective than higher intensity. And the time you exercise matters, too. When you exercise in the morning, and especially
outdoors, you’ll come in contact with more sunlight, which is a signal to the circadian
cycle to increase wakefulness and lower sleep-inducing melatonin levels. That means by working out early, you’ll
feel more energetic throughout your day. Other studies have shown that you can also
benefit from working out in the afternoon because at this time, you will be at your
strongest. And you might have heard that working out
at night will make your sleep worse, but luckily, that’s not true. A study from the Journal of Sleep Research
found that 35 minutes of exercise 2 hours before sleep did slightly increase heart rate
during sleep, but it had no effect on sleep quality. In fact, exercise at night might help you
sleep better by first raising your core body temperature and then quickly cooling you down,
which is something that happens when you sleep. So choose a time to workout that’s best
for you. At the end, exercise at any time will be better
than exercising no time. With 40% of the population having sleep troubles,
finding out ways to improve sleep is extremely important. And based on that, exercise seems like a no
brainer. So head to the gym, the park, the dance class,
the garage, wherever you might be working out, and go get your gainz and get your sleep. Good lifting and good night.

100 thoughts on “Can Exercise Improve Your Sleep?

  1. i do resistant training daily from 6 months but not seeing much gains .. i donot use any protein supplyment .. give me some tips …plz

  2. question…. most gym offers a sauna or a steam bath. Is it good, bad or irrelevant to have one of those after exercise?

  3. Can you make a video about how long a training session should last (or time range) (what I do is 1 hour, some say it's too much, other say it's nothing). I thing you can do a decent video about it and I bet a lot of people will learn from it ;D

  4. while you are still on the subject of sleep can you discuss how iron dream and similar before bed supplements work

  5. Could u make a video talking more about vitamines? The uses and how to make the best mix of them in order to get more healthy. Tks for all the vids, u are really an artist.

  6. I have another question. How much leucine should I consume as a bodybuilder? I'm thinking about the video you did on protein.

  7. hi i first of all great work and thank you for all your information and plz keep updating
    i need to know how many calories dose 1 pound of muscle burns and dose more muscle help me loss weight ?
    and i need to know about the healthy food for building muscle and any food that will help me in the gym
    like coconut water that you mentioned and thx ๐Ÿ™‚

  8. So I've seen all of your videos and I love how you explain everything really thoroughly. I liked your video of sets and reps per set depending on goal (endurance, muscle growth, and strength) it cleared up a lot of confusion. But it brought up another question. How many exercises per day and does it differ on goal. Ex. Do less exercises on Endurance. Or do more exercises when Building Strength or stay consistent throughout

  9. Hope you read this ๐Ÿ™‚
    Great videos. Please keep em coming. In another note, im helping a friend out who's trying to bulk. I've watched all of your posted videos, and can you post something along the lines of this :
    alot of gainers out there has high amount of carbs, but do not have sugar or fiber (or very little of them), where is this carbs coming from then? if it's starch, please explain how it works in our macros and diet and how it plays a role.

  10. Just binge watched all your vids man, excellent channel and subscribed. I have one question, did you study biology? You seem to know alot about it

  11. Can you please make a video about being addicted to exercising or in other words, Compulsive Exercise Disorder.

  12. is it okay to sleep anytime during the day (as long as it is 8 hours)??

    also.. would u recommend byphasic/polyphasic sleep over normal 8 hours sleep??

    make these 2 vids = $10 on patreon

  13. I work out from 7:15–9:15 pm ( depends on how fast i workout) and go home before 10 pm. But whenever im going to bed, i know that i will sleep early this night because im tired and used up all my energy at the gym.

    But then again, sometimes i really have a hard time sleeping at night even though im so tired. It gets me so frustrated to think on what am i missing for the reason why i cant sleep.

    I usually dont sleep at the afternoons also so that i will have no regret when i cant sleep in the night but sometimes it aint the problem. i dont know what is.

    have someone encountered this problem before also?

  14. I work at night shift so I workout in the morning after work,but its hard to sleep ,also I cant wake up in time because I feel that I didnt get enough sleep,I get constant headache If I try to wake up in time,I tried supplementing with creatine that helped me to recover faster with few hours of sleep for about a month,now I feel like its going back to the old feeling of lack of sleep…

  15. while this may be true I had the opposite, I'm someone who is in boxing, when I used to go to the boxing gym and train for 2 and a half hours I used to get really exhausted, weight lifting is nothing compared to weight lifting, but anyways I'd get home and eat me a good meal but at night I'd wake up around 2 am feeling energized and the sleep I got from 10 – 2 felt very shallow

  16. I workout at 4 am in the morning (cardio session of approx 30-60 mins)
    what are your views on that?
    As per this video morning workouts were associated with sunlight which will decrease melatonin levels..
    .
    My views :
    It has helped me emotionally mentally and physically
    there's so much time in the morning you can build a castle before others even wake up.
    Also.. I have seen many videos saying you need minimum 8 hours of continuous sleep and the same page saying waking up early morning at 5 will change your life .. so are we supposed to sleep at 9 pm?
    I sleep at 11pm wake up at 3.30 am – workout – build a castle and take a quick nap and then get back to my day.. And sleep in the afternoon if possible.. and it works perfectly for me ๐Ÿ™‚
    It'll be great if you could clear that doubt of continuous sleep thing..
    Thanks ๐Ÿ™‚

  17. I disagree. This might work for most people but for some reason not for me. I've researched online and found that many people have the same issue. I finish my one hour long gym workout at around 3.30pm (three times a week) and go to sleep before 10pm. By that time my heart rate and body temperature are still elevated. The body just won't shut down! This prevents me from feeling comfortable in bed and leads to a very shallow and restless sleep. This accumulates through the week and I'm pretty dead by weekend. What gives?!

  18. im gonna call BS seeing as i workout during the day and am completely drowsy by evening time. but those rare times i workout in the evening, im more energetic

  19. Dude you got to advertise your channel … I've watched a lot of your vids and the science and logic is amazing and you explain it with pictures! Lol idiot proof and very informative, keep up the good work ..

  20. Why haven't I found ur channel before? Just watched most of ur videos and subscribed. I love it. Each video is so informative, accurate, short and even funny at some points lol. Straight to the point always and u put all off ur sources. Perfect, u definitely deserve more subscribers! <3 Gonna go follow u on Twitter, IG etc now!

  21. Do you have a video about over training symptoms? I LOVE yalls videos they really are awesome! keep up the great work!!!!

  22. I slept after 12am since 2012 June and thought that I could never sleep like normal people but since i started going to gym at 7 am since 8 Jan 2017.I have slept before 12 each day automatically.

  23. I cant sleep on workout days. Anyone else have this? No caffiene, stimulants, ect.. If it is slightly intense, i cant sleep.

  24. Normally I go to bed at 9:00 PM and actually sleep 2 – 3 hours later. When I found out I needed to sleep a lot by watching this (last night), I ended up not sleeping until the sun was just starting to rise. I hate my life.

  25. The information in regards to an increase in body temperature helping sleep may not be correct, since sleep is part of the circadian rhythm I am sure that when our core body temperature decreases it is much more easier to initiate sleep due to the production of melatonin, but when our body is near waking melatonin secretion is inhibited due to the rising of body core temperature.

    This information can be found at google scholar, journal name is (Some chronobiological and physiological problems associated with long-distance journeys) on the section of sleep rhythm (just quiet confused why you would want body temperature to increase)

  26. What about using melatonin pills to fall asleep easier? Since it's natural it shouldn't do any harm to the body/sleeping schedule,right? Can you talk about this in the future or just reply this comment?

    Thanks in advance,your videos are awesome,keep it up with the good job!

  27. Eat, sleep, train. Eat, sleep, train. Oh you have kids? Eat, take care of kids, train. Eat, take care of kids…..<collapse>.

  28. Actually core body temperature lowers at night , only skin temperature rises from emitted core body temperature. But it is true, that increased body temperature during the day(e.g. through exercise) promotes slow wave sleep at night. Probably because it results in core body temperature being even lower at night.

  29. Iโ€™m a genetically thin person, I was sleeping just fine until I started going to the gym after work after 5pm I try to be in bed at 10pm but I toss and turn sill 2am-4am and get about 3 hours of sleep ๐Ÿ˜ฉ. Everybody is different. I think I may need to try going to the gym before work. Studies are not always right.

  30. I have found that taking iron supplements makes me feel less sleepy during the day but I had convinced myself that I have an iron deficiency which I probably don't so it might be a placebo effect.

  31. Awesome video! For the past 10 years, I have been working extremely hard to compiling a valuable report about the Top 10 tips for losing weight quickly and easily. Please click the link below for the FREE report. http://fairora.clkpfct.com/go/FreeReport

  32. Ive been running/walking for an hour on a treadmill for a week and Ive noticed I can remember my dreams better ! And last night I had a good dream, maybe I can even start to lucid dream if I try hard enough (or maybe Im just exaggerating lol)

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