Losing Sleep During COVID-19? Here’s Tips on How and When to Exercise That Can Help
Experts say some forms of exercise are better than others when it comes to better sleep.
“From walking to running to high intensity workouts, cardio is proven to promote better sleep,” said Dr. Bryan Bruno, the medical director of Mid City TMS, a New York City clinic that treats depression. “A walk on a treadmill or around your neighborhood is an easy way to get your cardiovascular workout for the day.”
Bruno also promotes strength training.
“While it may seem intimidating, strength training can be done in the comfort of your home,” he told Healthline.
“Pushups, bicep curls, and squats are simple and convenient strength exercises that will exhaust your muscles and enhance your sleep quality and duration,” he said. “Strength training can increase your time in deep sleep, the most restorative sleep.”
Many experts say yoga — with its meditative qualities — is the perfect workout to help with sleep patterns, even in the evening.
“If someone is struggling with falling asleep, yoga can be beneficial for insomnia at the start of the night,” Dr. Benjamin Troy, a board certified psychiatrist and medical reviewer for medical startup Choosing Therapy, told Healthline. “Yoga seems most helpful when a focus is placed on taking deep, relaxed breaths.”
Experts say some forms of exercise are better than others when it comes to better sleep.
“From walking to running to high intensity workouts, cardio is proven to promote better sleep,” said Dr. Bryan Bruno, the medical director of Mid City TMS, a New York City clinic that treats depression. “A walk on a treadmill or around your neighborhood is an easy way to get your cardiovascular workout for the day.”
Bruno also promotes strength training.
“While it may seem intimidating, strength training can be done in the comfort of your home,” he told Healthline.
“Pushups, bicep curls, and squats are simple and convenient strength exercises that will exhaust your muscles and enhance your sleep quality and duration,” he said. “Strength training can increase your time in deep sleep, the most restorative sleep.”
Many experts say yoga — with its meditative qualities — is the perfect workout to help with sleep patterns, even in the evening.
“If someone is struggling with falling asleep, yoga can be beneficial for insomnia at the start of the night,” Dr. Benjamin Troy, a board certified psychiatrist and medical reviewer for medical startup Choosing Therapy, told Healthline. “Yoga seems most helpful when a focus is placed on taking deep, relaxed breaths.”
Researchers say there are a number of ways for people to exercise during the pandemic to promote better sleep at night.
One way is to get up at the same time every day and exercise earlier in the day. Body temperature affects the ability to sleep — the lower, the better for sleep. Exercise raises body temperature.
Experts say not to exercise anywhere from 90 minutes to 3 hours before bedtime.
Do something that gets your heart rate up or breaks a sweat during the day. Daylight is good for sleep cycles.
If you have to exercise in the evening, do something meditative like yoga. Pierpaoli said studies show evening exercise can enhance deep sleep as long as it’s done at least an hour before bedtime.
Researchers say there are a number of ways for people to exercise during the pandemic to promote better sleep at night.
One way is to get up at the same time every day and exercise earlier in the day. Body temperature affects the ability to sleep — the lower, the better for sleep. Exercise raises body temperature.
Experts say not to exercise anywhere from 90 minutes to 3 hours before bedtime.
Do something that gets your heart rate up or breaks a sweat during the day. Daylight is good for sleep cycles.
If you have to exercise in the evening, do something meditative like yoga. Pierpaoli said studies show evening exercise can enhance deep sleep as long as it’s done at least an hour before bedtime.
Other tips for better sleep:
- Do something relaxing before bed such as meditating, praying, or taking a warm bath at least an hour before sleep. Whatever is calming.
- Avoid alcohol or heavy meals 2 to 4 hours before bedtime.
- Avoid screens at least an hour before bedtime.
- Keep your bedroom dark, quiet, and comfortable.
- Do something relaxing before bed such as meditating, praying, or taking a warm bath at least an hour before sleep. Whatever is calming.
- Avoid alcohol or heavy meals 2 to 4 hours before bedtime.
- Avoid screens at least an hour before bedtime.
- Keep your bedroom dark, quiet, and comfortable.