Can Regular Exercise Improve The Quality Of Your Sleep?

If you find yourself tossing and turning at night, you may be wondering what you can do to improve your sleep quality. One of the most effective strategies for promoting better sleep is to engage in regular exercise. Exercise has been shown to have numerous benefits for both physical and mental health, and it can also play an important role in improving the quality of your sleep. As personal trainers, we strongly believe in the value of exercise to improve sleep, but also the value of sleep to level up your workout efforts. Let’s explore how exercise can help you get better sleep, how quality sleep can improve your workouts, and we’ll provide some tips for incorporating exercise into your routine.

How Does Exercise Improve Sleep Quality?

Exercise has been shown to have a number of positive effects on sleep, including:

  1. Decreased time to fall asleep: Studies have found that regular exercise can help people fall asleep faster, reducing the amount of time spent tossing and turning before finally drifting off.
  2. Increased sleep duration: Exercise has also been shown to increase the total amount of time spent in deep sleep, which is the most restorative stage of sleep.
  3. Better sleep quality: Exercise has been linked to improvements in sleep quality, including less waking up during the night and feeling more refreshed upon waking in the morning.
  4. Reduced symptoms of sleep disorders: Exercise has been shown to reduce symptoms of sleep disorders, including sleep apnea and restless leg syndrome.

So how exactly does exercise have these positive effects on sleep? One theory is that exercise increases the body’s production of serotonin, a neurotransmitter that regulates mood and sleep. Exercise also raises body temperature, which can help promote sleepiness when body temperature drops back down. Finally, exercise can help reduce stress and anxiety, which are common culprits of sleep problems.

How Does Sleep Improve Exercise Quality?

Sleep can have a significant impact on the quality of your workouts. Here are some of the ways that a good night's sleep can improve your personal training sessions.

  1. Increased energy levels
    Sufficient sleep is crucial for maintaining high energy levels throughout the day. When you've had a good night's sleep, you can help you power through your workouts with greater ease.
  2. Improved endurance
    Sleep plays an important role in muscle recovery and repair. Getting enough sleep can help to improve your endurance and allow you to perform at a higher level during your workouts.
  3. Better focus and concentration
    Quality sleep can also improve your ability to focus and concentrate during your workouts. This can help you to perform your exercises more efficiently and effectively, which can lead to better results.
  4. Reduced risk of injury
    When you're tired, your reaction time and coordination can be impaired, which can increase your risk of injury during exercise. Quality sleep can help to reduce this risk by improving your coordination and reaction time.

How To Incorporate Fitness For A Better Sleep

  1. Start small: If you’re new to exercise, start with small, achievable goals, such as walking for 10 minutes a day or doing a 5-minute stretching routine. Gradually increase the length and intensity of your workouts as your fitness level improves.
  2. Find activities you enjoy: Exercise doesn’t have to be a chore. Try different activities, such as walking, dancing, swimming, or cycling, until you find something that you enjoy and look forward to.
  3. Make it a habit: Consistency is key when it comes to exercise. Try to exercise at the same time every day, and make it a non-negotiable part of your routine.
  4. Work with a personal trainer: A personal trainer can help you develop a workout plan that is tailored to your fitness level and goals and can provide guidance and motivation as you progress. They can also help you to learn proper form and technique, which can help to reduce your risk of injury and ensure that you're getting the most out of your workouts. 

Sleep And Fitness: The Ideal Workout Partners

Regular exercise can improve your sleep quality and sleep plays an important role in your ability to perform well during exercise. By getting enough sleep, you can elevate your energy levels, endurance, focus, and overall health, all of which can help you to achieve better results from your workouts. If you're struggling to get enough sleep, try incorporating some of these, such as exercising regularly, building healthy habits, and working with a personal trainer.

If you’re ready to start your journey to better fitness and better sleep, partner with a personal trainer at Dreambody Fitness in Calgary. From customized workout plans to around-the-clock support, our personal trainers and coaches at Dreambody Fitness can help you shed pounds, build muscle, hold you accountable, and improve your fitness in a safe and healthy way. To learn more about our weight loss programs and personal training, contact us by calling 1-403-612-3538 or by filling out our online contact form.


Q: How often should I exercise if I am just starting?
A: If you are just starting your exercise journey, get yourself into a routine where you are not forcing yourself to work out. Go for a short walk once per day or stretch in the mornings to get started with your routine. If you begin to build consistency, then you can start adding in strenuous exercise routines more often. Try to get yourself moving and get your heart rate up for at least 30 minutes a day.

Q: Is in-gym training better than online personal training?
A: The best training program is the one that works for you. For more info, read Is It Better To Work With An In-Person Trainer or An Online Personal Trainer?.

Q: How many hours of sleep should I be getting a night?
A: It is recommended that adults over the age of 18 get at least 7 hours of sleep each night.

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