Just 10 Minutes of Daily Exercise May Help You Sleep Better
We've all had those nights when sleep refuses to cooperate. We fluff the pillows, adjust the blankets, and check the clock more often than we should.
But, what if getting a better night's sleep started with something we did during the day? New research suggests that just 10 minutes of daily exercise may help us enjoy deeper, more restorative sleep.
Just 10 Minutes of Exercise May Make a Difference
Researchers at the University of Texas have found an interesting connection between daily physical activity and sleep quality. Their study, published in the Journal of Physical Activity and Health, examined exercise and sleep patterns among college students who wore Fitbit devices over several months.
Rather than focusing solely on how much exercise the participants completed, researchers wanted to know whether the frequency of their workouts made a difference. And it did.
The participants who exercised more frequently tended to spend more time in restorative stages of sleep. Even 10 minutes of moderate-to-vigorous daily activity was associated with better sleep among the young adults studied. Of course, the findings don't prove that exercise directly caused those improvements. But, they do give us another reason to make movement part of our everyday routines.
Why Deep Sleep Is Important
We know how wonderful it is to wake up feeling refreshed. But, there's quite a bit happening behind the scenes while we're asleep. Deep sleep is part of non-REM sleep, and it plays an important role in helping our bodies recover from the day's activities. It's also associated with memory and healthy brain function.
The researchers in this project found that participants who experienced more restorative sleep also tended to report better moods and higher energy levels the following day. Who wouldn't love to wake up with a little more energy, instead of immediately reaching for another cup of coffee?
Daily Movement May Be Better Than Weekend Workouts
Most of us have busy weekdays, so we save our longer walks or workouts for Saturday and Sunday. But, according to the UT researchers, exercising throughout the week may be particularly good for our sleep. The researchers compared how often the participants exercised with their sleep patterns, and found that more frequent activity was associated with more restorative sleep.
That doesn't mean weekend exercise is wasted. It's still beneficial, and the researchers didn’t establish if daily workouts are better than an equivalent amount of exercise over two or three days.
For now, though, the findings suggest that a little movement every day might be worth trying, especially if better sleep is on our wish list.
What Counts as 10 Minutes of Exercise?
Fortunately, we don't need an expensive gym membership or an elaborate workout routine. The researchers described moderate-to-vigorous activity as exercise that makes us breathe harder while still allowing us to hold a conversation.
Even lighter activities, like walking and taking regular standing breaks, were associated with healthier sleep patterns. If you're looking for ways to add a little movement to your day, you can try:
Taking a Brisk Walk: Head around the neighborhood after lunch or before dinner.
Dancing to Your Favorite Songs: Put on some music and enjoy a little movement around the house.
Climbing the Stairs: Take a few trips up and down if you're able to.
Walking During Phone Calls: Catch up with a friend while getting some steps in.
Taking Movement Breaks: Get up from your desk regularly and stretch your legs.
The idea isn't to exhaust ourselves. It's to find activities we enjoy enough to repeat tomorrow.
Small Habits Could Lead to Better Nights
One of the nicest things about this research is how manageable the findings are. We don't have to overhaul our schedules or commit to an hour of exercise every morning. We can begin with a short walk and see how it fits into our day.
It's worth remembering that the study involved young adults, so researchers still need to determine whether the same patterns hold for people of different ages. And persistent sleep problems need more attention than a simple change in exercise habits.
Still, if we're looking for another reason to get outside and enjoy a little fresh air, better sleep is a pretty appealing possibility. Ten minutes today might have a nice impact on tomorrow.
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