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Sleeping well is essential for physical and mental health, and physical exercise can be a great ally in improving sleep quality. However, when poorly planned, physical activity can also have the opposite effect.

In this article, we explain how physical exercise influences sleep, the best times to exercise, and what types of activity help you rest better.

How does physical exercise influence sleep?

Physical exercise is a powerful ally of sleep when practiced in a balanced way.

The relationship between physical exercise and sleep is bidirectional: those who sleep better have more energy to exercise, and those who exercise regularly tend to sleep better. Physical activity contributes to the regulation of the circadian rhythm, the body's "internal clock," helping the body to better distinguish between times of wakefulness and rest.

Regular physical activity can help you fall asleep faster, especially when combined with routines that facilitate the transition to sleep. In general, physical activity improves sleep, provided it is practiced regularly and adjusted to the appropriate schedule and intensity.

In addition, exercise promotes the release of endorphins, reduces stress and anxiety levels, and promotes physical relaxation, all of which are essential factors for deeper and more restful sleep.

Benefits of physical exercise for sleep quality

Regular physical exercise is associated with several direct benefits for nighttime rest:

• Makes it easier to fall asleep, reducing the time needed to initiate sleep;
• Reduces nighttime awakenings;
• Increases the duration of deep sleep, the most restorative phase;
• Improves muscle and physical recovery during the night.

These benefits become even more evident when physical exercise is combined with other healthy sleep habits, such as regular schedules and a suitable resting environment.

What is the best time to exercise and sleep better?

The time of training can influence how the body responds to nighttime rest.

Morning exercise

Exercising in the morning helps regulate your circadian rhythm and increases your energy throughout the day. It is an excellent option for those who have difficulty waking up or maintaining a stable sleep routine.

Physical exercise in the afternoon

For many people, this is the ideal time. The body is more alert, muscle strength is greater, and the impact on sleep tends to be very positive.

Exercising at night

Contrary to popular belief, exercising at night is not necessarily harmful. Moderate activities can even help relieve the stress of the day. However, very intense workouts close to bedtime can make it difficult to fall asleep, as they increase body temperature and alertness.

Can exercise interfere with sleep?

Yes, when poorly managed. Excessive training, lack of rest between sessions, or very intense exercise close to bedtime can cause extreme fatigue, muscle pain, and difficulty relaxing.

Sleep is a fundamental part of the physical recovery process. Ignoring this need can compromise both the quality of rest and physical performance.

The importance of rest and recovery

Sleeping well is as important as training well. During deep sleep, the body regenerates tissues, recovers muscles, and replenishes energy. For this process to be effective, it is essential to ensure a suitable environment for rest.

A comfortable mattress, a suitable pillow, and good body support make all the difference to the quality of your night's sleep, especially for those who exercise regularly.

More than intensity, regularity, timing, and type of activity are key to improving the quality of rest. By combining an appropriate exercise routine with a good sleep environment, you can boost physical recovery and wake up with more energy every day.