Stress is often viewed negatively, but it is actually a natural response developed by humans and animals to help manage important or potentially dangerous situations. When a person experiences stress, the autonomic nervous system (ANS) releases hormones such as cortisol and adrenaline (epinephrine). These hormones increase heart rate and improve blood flow to vital organs and muscles, preparing the body to react quickly. This reaction, known as the “fight-or-flight” response, has played a crucial role in human survival. However, chronic stress can lead to sustained high levels of cortisol, which may interfere with the body’s natural sleep cycle [1]. Managing stress through healthy habits, such as regular, moderate exercise, can support better sleep and overall well-being.
How Exercise Supports Better Sleep
Modern lifestyles and unpredictable routines often increase anxiety and disrupt sleep. Stress and overthinking are common reasons many individuals struggle to fall or stay asleep.
Exercise is an effective way to support natural sleep. Engaging in consistent physical activity, such as stretching, yoga, or moderate-intensity aerobic workouts, may help calm the mind and body, promoting better sleep [2]. For instance, research suggests that consistent moderate aerobic exercise can increase total sleep time and improve sleep efficiency [3]. However, it is best to avoid high-intensity exercise within one to three hours of bedtime, as it may increase alertness temporarily [2].
Helpful Nighttime Practices:
- Gentle stretching or restorative yoga
- Breathing exercises to activate the parasympathetic nervous system
- Meditation or mindfulness routines
- Specific, gentle Yoga postures like the Lotus Position (Padmasana) to induce relaxation
The Science Behind Exercise and Restorative Sleep
How does exercise help to sleep better? While the exact mechanisms are complex and continually studied, we know that moderate aerobic exercise tends to increase the amount of slow-wave sleep (SWS) [4]. Slow-wave sleep is when the brain and body get a chance to rest and charge up. This is the time when both heart rate and respiratory rate decrease, and muscles tend to relax. Exercise can also help stabilize your mood, reduce symptoms of depression and anxiety, and clear your mind, which is an important mental process for falling asleep [2].
- Bedtime Stretching Exercises for Better Sleep
- Try these relaxing stretches before bed to help your body wind down and prepare for rest. Remember to hold each stretch at a point of gentle tension, never pain, and breathe deeply throughout.
- Bear Hug Stretch
- Stand with feet hip-width apart.
- Wrap arms across your chest as if hugging yourself, reaching for opposite shoulders.
- Hold for 20–30 seconds while breathing deeply. Repeat, switching the arm that is on top.
- Gentle Neck Rolls
- Sit upright and gently lower your chin to your chest.
- Roll your head slowly to the right, pause, then return to the center.
- Repeat to the left. Perform 3–5 slow rolls in each direction (clockwise and counterclockwise).
- Supine Spinal Twist
- Lie on your back with arms extended to the sides in a ‘T’ shape.
- Bend both knees and gently lower them to one side, keeping your shoulders grounded.
- Turn your head to look in the opposite direction of your knees.
- Hold for 30 seconds on each side.
- Seated Forward Fold
- Sit with legs extended and toes pointed up.
- Inhale and slowly exhale as you bend forward from your hips, sliding your hands toward your ankles or toes.
- Keep the spine relatively straight, avoiding excessive rounding. Hold for 15–30 seconds.
- Legs-Up-the-Wall Pose (Viparita Karani)
- Lie on your back and place your legs vertically against a wall.
- Allow your arms to rest comfortably at your sides, palms up.
- Hold the pose for 1–5 minutes, then relax.
- You can use a folded blanket or towel under your hips for support if needed.
- Seated Side Bend
- Sit with knees bent (or legs crossed) and arms by your sides.
- Place one hand on the floor and stretch the other arm overhead.
- Bend gently to the side, feeling the stretch along the side of your torso.
- Hold for 15–30 seconds on each side.
Aim to complete this routine once before bed for optimal relaxation.
How Quality Sleep Reduces Stress
Sufficient, quality sleep is an effective way to reduce stress. Taking breaks allows your body to relax and helps restore normal physiological function. During sleep, the brain processes emotions and memories, which is essential for emotional regulation. When you’re well rested, you can solve problems better, make clearer decisions, and deal with stress better. Conversely, sleep deprivation is associated with increased levels of stress hormones, such as cortisol [5], and reduced cognitive function. In fact, studies have shown that a lack of sleep can negatively affect working memory and attention, leading to difficulties in daily tasks and, subsequently, increased stress [6]. These difficulties caused by not getting enough rest can cause stress in many ways, such as making it hard to focus or even do your job.
Conclusion
Incorporating simple stretching and relaxation exercises before bedtime may help improve sleep quality and reduce stress levels. These practices calm the nervous system, help the body recover, and support mental clarity. Consistent, moderate-intensity exercise during the day offers long-term benefits for both stress management and restorative sleep. If you continue to experience difficulty sleeping due to stress, consult a healthcare provider for proper evaluation and treatment options.
Frequently Asked Questions (FAQs)
Can exercise improve sleep quality?
Yes. Regular physical activity, especially moderate aerobic or stretching exercises, may help promote deeper and more restful sleep [3].
When should I avoid exercising before bed?
Avoid intense workouts within one to three hours of bedtime, as they can temporarily increase alertness and heart rate. Focus on low-intensity movement like walking or stretching closer to sleep time.
How does sleep help manage stress?
Sleep regulates the body’s stress response system, reducing cortisol levels and enhancing emotional regulation, making it easier to cope with daily stressors [5].
What type of exercise is best before sleeping?
Gentle yoga, stretching routines, or breathing exercises are best for promoting relaxation and preparing the body for sleep.
Disclaimer
This article is for informational purposes only and should not be considered a substitute for medical advice. Please consult a healthcare professional if you experience persistent sleep disturbances or stress-related symptoms.
References
[1] Åkerstedt, T. (2006). Psychosocial stress and impaired sleep. Scandinavian journal of work, environment & health, 32(6), 493–501. https://pubmed.ncbi.nlm.nih.gov/17173205/
[2] Harvard Health Publishing. (2023, November 20). 8 secrets to a good night’s sleep. Harvard Health. https://www.health.harvard.edu/newsletter_article/8-secrets-to-a-good-nights-sleep
[3] Xie, Y., Liu, S., Chen, X., Yu, H., Yang, Y., & Wang, W. (2021). Effects of exercise on sleep quality and insomnia in adults: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Psychiatry, 12. https://doi.org/10.3389/fpsyt.2021.664499
[4] National Heart, Lung, and Blood Institute. (n.d.). Sleep health. U.S. Department of Health and Human Services. https://www.nhlbi.nih.gov/health-topics/education-and-awareness/sleep-health
[5] NHS. (2021). How to fall asleep faster and sleep better – Every Mind Matters. https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
[6] Mohammad, A., Elham, H., & Andreas, K. (2024). A scoping review of the effect of chronic stretch training on sleep quality in people with sleep disorders. European Journal of Applied Physiology, 124(9), 2533–2545. https://doi.org/10.1007/s00421-024-05541-z
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