How Exercise and Sleep Work Together

How is your sleep quality lately? In this time of sheltering in place, dealing with more responsibilities at home than usual and less ability to take a social break, many of us are experiencing much higher levels of stress and anxiety. And what happens when we’re more stressed out? Our sleep quality suffers!

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How Stress Affects Us

There’s no question that we’re living in an unusually stressful time. Just staying at home all the time without being allowed to pursue our normal routines is stressful, but add to that the feelings of social isolation, the extra responsibilities, and worries about the impact of COVID-19 and you may be on the verge of an anxiety attack.

Anxiety and stress affect our bodies in many ways, but another way they can affect us is how we sleep. Stress and anxiety can increase later in the evening as we try to settle down and our minds keep racing and dwelling on the problems from the day or worries and fears about tomorrow. Even the endocrine response stress causes in our bodies can affect our sleep cycle.

Benefits of Sleep

Sleep is so important! If you’re finding that extreme stress and anxiety are keeping you up at night, it’s time to do something about it. Sleep not only keeps your heart healthy and helps the body repair itself, but it also improves alertness and memory. Sleep actually counteracts the effects of stress, so you need it more than ever in these challenging times!

How Exercise Improves Sleep

Exercise helps reduce anxiety and stress. And of course exercise improves your sleep quality - no surprise there! Just 30 minutes of moderate aerobic exercise can make a difference. Exercise can help stabilize your mood and calm your mind so that you have an easier time falling asleep. It can also increase your level of deep sleep, giving you a better rest and allowing you to combat stress more effectively.

But the gym might not be open yet, so how can you get in your precious exercise time to improve sleep issues? There are several types of exercise that are recommended to help you sleep and many of them can be done at home. Aim for 30+ minutes a day of exercise that includes cardio. Avoid exercising too strenuously when it’s close to bedtime.

Cardio at Home

Alternate rounds of cardio exercises like jogging in place, jumping jacks, and high knees
Go for a brisk walk or run outside
Dance to your favorite high-tempo songs (try this Cardio Dance Playlist!)

Other Exercises at Home

Try a Cardio/Strength Circuit
Try our on demand Mindful Flow with Cathleen Clarke
Join our Free Live ZOOM-BA Classes
Daily pushup and sit up challenges
Yoga moves (Bonus - the mindfulness of yoga can help reduce stress)

Find your favorite exercises to reduce your stress and anxiety, helping to improve your sleep quality. Sweet dreams!

Exercise For FREE with Gold’s SoCal on Instagram

We’ve got an excellent option for you right now as you increase your exercise to improve your sleep quality. Come join us for our daily LIVE classes on Instagram! During this challenging time, our mission is to provide members and our community with FREE tools to stay fit physically and mentally from the comfort of your home. Join our classes via Instagram Live on our Instagram page @GoldsGymSoCal!

And try easing your stress and anxiety through meditation - you can do yoga right in your own home to improve your sleep issues. Download our FREE 21 Day Yoga Transformation to reap the benefits of increased muscle tone and a more zen-like attitude.