World sleep day is on Friday 15th March this year and it is a call to action – to celebrate healthy sleep.
First of all, we know the importance to our health of participating in physical activity:
- Improved endurance
- Stronger bones and muscles
- Increased balance and flexibility
- Reduced morbidity and mortality from a range of chronic diseases
- Weight management
Additionally, did you know that exercise can also help you sleep better too? Think of it like a two-way street; if you exercise, you’ll in all likelihood sleep soundly and if you get good, restorative sleep you’ll in all probability feel like exercising.
In short, here’s how exercise helps with better sleep:
- Increased sleep quality and duration
- Decrease time it takes to fall asleep
- Improved sleep quality
- Manage risk factors (weight gain, mental health) – associated with Obstructive Sleep Apnoea and some other sleep conditions.
As you can see exercise, sleep and overall health are all closely related, with all positively benefiting one another but how much exercise is needed to see those benefits, what type and when? See the table below for dos and don’ts for getting a good night’s sleep (when it comes to exercise)
| DO | DON’T |
| Aim for the National Physical Activity Guidelines of 150 minutes of moderate-vigorous intensity exercise per week but start small, even 10-minute bouts can be beneficial. | Perform strenuous exercise within 3 hours of your scheduled bedtime. |
| Yoga and other stretching exercises prior to bed time | Perform high intensity exercise within an hour of your bed time. |
| Morning or afternoon exercise – aerobic or resistance | Participate in exercise at a time that affects sleep duration. |
| See an Exercise Physiologist for medical screening and a personalised plan | Commence exercise without appropriate medical screening (if living with a health condition). |
Here at Physio Connex our Accredited Exercise Physiologists (AEP) are university trained professionals who have the skills and knowledge to design safe and effective exercise programs for people living with chronic health conditions. Our exercise physiologists will work with you through evidence-based pre-screening and relevant fitness testing in order to get an understanding of the health conditions you are living with; this will assist them prescribe an individualised exercise program based on your symptoms and needs. They will then provide education and guidance in our onsite functional rehab gym on how to perform these exercises safely and effectively in order to ensure the best possible outcome for you.
If you want to exercise or know someone who does but aren’t sure how to get started, please book an appointment with one of our AEP’s today. They can help show you how to use exercise in the management of chronic health conditions and start enjoying the benefits (better sleep).
References and where to find further information.
https://www.physioconnex.com.au/exercise-physiologist/
https://www.sleepfoundation.org/
