March 18 Is World Sleep Day: Improve Your Sleep With Diet And Exercise

Living a healthy life requires you to eat a healthy diet, exercise regularly, and get adequate amounts of sleep. Exercising is not only great for your body and mind, but it can also help you get a good night's rest. Better sleep means your body can recover faster and produce more energy to complete your day-to-day tasks and workouts. It is best to complete your workouts earlier in the day. Exercising right before bed can actually delay sleep and instead can leave you wide awake for hours. Exercising at the right time of day for your body will provide you with excellent benefits for your sleep.

How Exercise Can Help You Sleep

Researchers do not fully understand how exercise improves sleep. The mechanism that explains how the two are related still needs to be discovered. Researchers do know that moderate aerobic exercises increase the amount of slow-wave sleep you get. Slow-wave sleep refers to a deep sleep where your brain and body have the chance to recover and rest. Exercise is also key to improving mental health and stabilizing your mood; a cognitive process that is key to naturally transitioning to sleep.  Although the relationship between exercise and sleep cannot be explained, there are certain measures you can take to improve your sleep quality such as:

  • Avoid eating meals right before bed: Your body requires energy to digest food and eating right before bed may leave you lying wide awake. Try to eat dinner at least two hours before you go to sleep. 
  • Move your body: Move your body at least once a day. Go for a walk or work out at the gym. Ensure you exercise well before bedtime to allow your core body temperature to cool. A warmer core temperature will delay sleep and affect sleep quality.
  • Avoid caffeine before bed: Try to avoid caffeine, energy drinks, and soda. If you do drink these beverages, try to limit consumption to early in the day and avoid being too stimulated before bed. 
  • Get some fresh air: Exercising outdoors will allow your body to get some sunlight, which will help your body keep with its natural sleep rhythm.  

How Much Exercise You Need For Better Sleep

Engaging in as little as thirty minutes of daily aerobic exercise may improve sleep quality that night. It will not take months or years to see the benefit of improved sleep from exercising. Pick an exercise you like and stick with it. A yoga class or spin class will get your heart rate up helping to create biological processes in the brain and body that contribute to better sleep quality. The more consistent you are with exercising, the better your sleep will improve for the long term.

If you are struggling with sleep quality and want to see if exercising will help, consider working with a personal trainer. A personal trainer will be able to create personalized programs for you that will help raise your body's core temperature and get your heart rate up to improve your sleep. They can also recommend a diet that can contribute to improved sleep quality.  

Why Sleep Is Important For Exercising

Sleep is critical for the body to accurately recover from workouts to build muscle. Sleep allows muscle tissue time to recover between workouts and can improve the safety of exercise to reduce the risk of injury. Not being physically active can lead to reduced muscle strength and low energy levels throughout the day. Adults should at least be getting seven hours of sleep each night. Less than that can lead to weight gain, poor health, depression, and other health concerns. 

Improve Your Sleep Quality Today With The Help Of Calgary’s Best Personal Trainers

When trying to manage a busy and hectic life, it can be difficult to prioritize a healthy diet, exercise, and get a good night's sleep.  If you schedule time for yourself to work out at least a few times per week accompanied by a healthy diet, you may notice a significant improvement in your sleep. Personal trainers can give you the accountability to show up to the gym and encourage you to eat healthier to help you become the best version of yourself where you will not only look great but feel great too. 

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 record time. 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 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. 

Q: How long does it take to start seeing results in the gym?
A: This answer will vary from person to person depending on their exercise regimes and fitness goals. Most people start to notice results from consistently working out and eating a healthy diet within 3-6 months. 

Q: Will a personal trainer help me with my nutrition?
A: A personal trainer will be able to give you some tips and tricks on how to eat a balanced diet to help you see results. For a more personalized approach, consider working with a nutrition coach.

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