Sleep Better with Movement
How Resistance Training and Stretching Improve Sleep Quality
If you’ve ever struggled to fall asleep or wake up feeling refreshed, your workout routine—or lack thereof—might be the culprit.
Sleep and movement are closely connected, with research showing that regular physical activity, particularly resistance training and stretching, can significantly improve sleep quality and overall recovery.
In this article, we’ll explore how incorporating movement into your daily routine can help you sleep better, recover faster, and wake up feeling energised.
How Resistance Training Improves Sleep Quality
Resistance training, or strength training, isn’t just for building muscle.
It plays a crucial role in regulating sleep patterns and improving sleep quality. Here’s how:
1. Reduces Stress and Anxiety
Strength training has been shown to decrease levels of cortisol, the stress hormone, while increasing endorphins – your body’s natural mood boosters. Since high-stress levels can make it harder to fall asleep and stay asleep, reducing stress through movement can be a game-changer for better sleep.
A study published in Sports Medicine (2021) found that resistance training can lead to improved sleep efficiency, increased total sleep time, and reduced sleep onset latency (the time it takes to fall asleep).
2. Regulates Circadian Rhythm
Your body’s circadian rhythm, or internal clock, controls your sleep-wake cycle. Resistance training enhances this rhythm by influencing melatonin production—the hormone responsible for sleep.
A study in Preventive Medicine Reports (2020) indicated that individuals who engaged in regular resistance training experienced more consistent sleep-wake cycles and reported fewer disturbances during the night.
3. Enhances Deep Sleep for Muscle Recovery
Deep sleep is essential for muscle repair and recovery, and resistance training promotes this phase of sleep. Strength training increases slow-wave sleep (SWS), which is when your body releases human growth hormone (HGH)—a key factor in muscle recovery and overall regeneration.
👉 Looking to incorporate resistance training into your routine?
Check out Johnson Fitness’ range of training equipment to build strength and improve sleep quality.
How Stretching Improves Sleep and Recovery
Stretching isn’t just a post-workout ritual—it’s a powerful tool for relaxation, reducing muscle tension, and improving sleep quality.
1. Reduces Muscle Tension and Pain
Tight muscles and stiffness can make it difficult to find a comfortable sleeping position. Regular stretching helps alleviate muscle tightness, reduces stiffness, and prevents discomfort that disrupts sleep.
A study in Physical Therapy in Sport (2018) found that people who engaged in a 10-minute stretching routine before bed reported less muscle tension and improved sleep quality.
2. Activates the Parasympathetic Nervous System
Gentle stretching, particularly static stretching and yoga-based movements, can activate the parasympathetic nervous system (PNS)—also known as the “rest and digest” system. Activating the PNS signals your body to slow down, lower heart rate, and prepare for deep, restorative sleep.
A study published in Frontiers in Psychology (2020) found that yoga-based stretching led to significant improvements in sleep latency, duration, and overall sleep quality.
3. Increases Blood Flow for Faster Recovery
Stretching encourages blood circulation to the muscles, which helps with the removal of metabolic waste and delivers oxygen and nutrients needed for muscle repair. This can lead to reduced soreness and faster recovery, ensuring you wake up feeling refreshed.
👉 Want to improve your flexibility and sleep?
Try a nightly stretching routine using resistance bands or a yoga mat to ease into a restful night’s sleep.
Best Time to Exercise for Optimal Sleep
While exercise is beneficial for sleep, the timing of your workout can make a difference.
- Morning Workouts: Help regulate circadian rhythm and expose you to natural daylight, which boosts melatonin production at night.
- Afternoon/Evening Workouts: These can be beneficial, but high-intensity training right before bed may interfere with sleep due to increased adrenaline and heart rate.
For optimal sleep benefits, try scheduling resistance training earlier in the day and gentle stretching before bed.
Final Thoughts: Move More, Sleep Better
Sleep and movement go hand in hand. By incorporating resistance training and stretching into your daily routine, you can reduce stress, enhance deep sleep, and wake up feeling recharged.
If you’re ready to take control of your sleep and recovery, explore Johnson Fitness’ selection of high-quality equipment to build strength and improve overall well-being.
Key Takeaways:
✅ Strength training improves deep sleep and regulates the sleep cycle.
✅ Stretching reduces muscle tension and promotes relaxation.
✅ Timing your workouts strategically can enhance sleep quality.
Start moving today and experience the power of better sleep through fitness!
FAQs and Answers
1. Can resistance training really help with sleep?
Yes, resistance training helps regulate your sleep cycle, reduce stress, and improve the quality of deep sleep for better recovery.
2. What type of stretching is best before bed?
Gentle static stretching or yoga-inspired stretches are ideal before bed, helping to relax the muscles and activate the parasympathetic system.
3. How long should I stretch before going to sleep?
A 10-minute nightly stretching routine is enough to reduce muscle tension, promote relaxation, and enhance sleep quality.
4. Is it okay to work out at night?
Yes, but avoid high-intensity workouts right before bed. Opt for light resistance or stretching exercises to calm your body.
5. How does exercise affect melatonin production?
Daytime resistance training and exposure to natural light support melatonin regulation, which helps improve sleep onset and quality.
6. Can stretching relieve sleep-related muscle pain?
Absolutely. Stretching helps reduce stiffness and tightness, making it easier to find a comfortable sleeping position and stay asleep.
7. What equipment can I use for better sleep-focused workouts?
Resistance bands, yoga mats, and strength machines from Johnson Fitness can support routines that enhance both recovery and sleep.
8. Should I stretch even on rest days?
Yes, stretching on rest days supports muscle recovery, reduces soreness, and promotes better sleep, even when you’re not doing full workouts.
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