Moving for Sleep... and Stress

The connection between physical activity, sleep, and stress is well-documented. With the type of schedules we have today, where stress often feels 'normal', and good-quality sleep can be elusive, regular exercise offers a powerful remedy. The benefits of exercise extend far beyond weight management or heart health—it also plays a pivotal role in calming the mind, regulating stress hormones, and enhancing sleep quality. In fact, if you start thinking about movement for the sake of your brain health, sleep and overall mood, you might be more likely to make it a priority.

Let's look at how exercise supports stress management and a healthy sleep routine, with a focus on simple, accessible activities like walking and stretching that can be easily incorporated into your daily life.

How Exercise Helps Manage Stress

Stress is a natural response to challenges, but chronic stress can wreak havoc on your mental and physical health. Prolonged exposure to stress increases the release of cortisol, the body’s primary stress hormone, which, if unregulated, can lead to anxiety, fatigue, burnout and even more serious conditions.

Exercise acts as a natural stress reliever in several ways:

• Releases Endorphins: Physical activity triggers the release of endorphins, the “feel-good” hormones that enhance mood and reduce stress.

• Reduces Cortisol Levels: Regular exercise helps regulate cortisol, preventing the negative effects of chronic stress.

• Improves Resilience: Exercise strengthens the body’s ability to adapt to stressors, both physical and emotional.

• Encourages Mindfulness: Activities like walking in nature or practising yoga help you focus on the present, breaking the cycle of stress-inducing thoughts.

The Role of Exercise in Sleep Quality

Poor sleep and stress often form a vicious cycle: stress disrupts sleep, and lack of sleep heightens stress. The reason why I'm so passionate about CBTi (see previous blog posts), is that it links emotions and behaviour to sleep, and helps you correct it. Insomnia is not a physical thing like sleep apnoea, so it shouldn't be treated as such. Exercise is a powerful intervention for stress, which naturally addresses sleep issues.

1. Exercise Regulates Sleep Hormones

Physical activity influences the production of key hormones involved in sleep regulation:

• It boosts the production of serotonin, a hormone related to improved mood, and is also a pre-cursor for melatonin.

• Melatonin levels are boosted with exercise. Regardless of when you train, your natural evening levels increase regular, moderate intensity exercise is part of your routine.

2. Promotes Deeper Sleep

Exercise, particularly moderate-intensity activities like walking or swimming, has been shown to increase the amount of deep sleep you get. Deep sleep is the most restorative phase of sleep, essential for repairing the body and consolidating memory. Bonus points for swimming? It counts as a form of meditation!

3. Reduces Insomnia Symptoms

Studies show that exercise can alleviate symptoms of insomnia by decreasing the time it takes to fall asleep and improving overall sleep quality. Aerobic exercise, in particular, has been found to be highly effective in this regard.

4. Synchronises Your Body Clock

Exposure to natural light during daytime outdoor exercise helps synchronise your circadian rhythm, making it easier to fall asleep at night and wake up refreshed in the morning. It boosts all the good things, like serotonin and other endorphins.

Best Types of Exercise for Stress and Sleep

While any form of exercise can offer benefits, certain activities are particularly effective for managing stress and improving sleep. Here’s a look at some of the best options:

1. Walking

Walking is one of the simplest and most accessible forms of exercise, yet its benefits are profound.

• Stress Management: A brisk 20–30-minute walk can help clear your mind, reduce anxiety, and boost your mood. Walking in nature, also known as “forest bathing,” has additional calming effects, lowering cortisol and blood pressure. Don't have nature? Don't worry, any walk will do. Of course, an early morning walk is amazing, but I also like to recommend an after-dinner walk (with a partner or friend) as well, to help with digestion and blood glucose management.

• Sleep Benefits: Walking during the day increases exposure to natural light, helping regulate your circadian rhythm and promoting better sleep at night.

2. Stretching and Yoga

Stretching and yoga are particularly effective for winding down before bed. Have you tried bed-yoga? Look it up.

• Stress Management: Gentle stretches release muscle tension accumulated during the day, while yoga combines movement with deep breathing and mindfulness, reducing physical and mental stress.

• Sleep Benefits: Stretching before bed helps relax the body and prepare it for sleep. Poses such as child’s pose or legs-up-the-wall can be particularly soothing.

3. Strength Training

While strength training is often associated with building muscle, it also offers significant benefits for sleep and stress (and hormones, and bones, and everything else):

• Stress Management: Resistance training (lifting weights or bodyweight exercises) provide significant reduction in anxiety levels, in fact here's a good article about it for young adults with anxiety, and there's load of data on older people too. Plus, training with weights can be an outlet for pent-up tension and promote a sense of accomplishment!

• Sleep Benefits: Studies suggest that resistance training improves overall sleep quality and can reduce symptoms of insomnia.

4. Aerobic Exercise

Activities such as jogging, swimming, or cycling are excellent for reducing anxiety and improving sleep quality. However, high-intensity workouts are best done earlier in the day to avoid overstimulating your body before bedtime (2-3 hours before bedtime).

Tips for Incorporating Exercise into Your Routine

1. Start Small: If you’re new to exercise, start with 10–15 minutes a day and gradually increase the duration and intensity.

   
   

2. Make It Enjoyable: Choose activities you enjoy to make exercise a sustainable habit. Ger creative! Try a few things and see what sticks - walking, cycling, swimming, a team sport, dance classes etc.

   
   

3. Be Consistent: Regularity is key. Aim for at least 30 minutes of moderate exercise most days of the week. In the same way that you should aim to have a regular waking time on all days (regardless of when you get to bed), aim for exercise every day. Just vary the intensity, to allow for muscle recovery.

   
   

4. Prioritise Stretching: Incorporate stretching into your evening routine to signal to your body that it’s time to wind down. Watching TV is a good time to stretch.

   
   

5. Combine Movement with Mindfulness: Pair exercises like walking or yoga with mindful breathing to amplify stress-relieving benefits. There are some great apps which can guide you.

   
   
   
   
   
   

The Bigger Picture

Exercise is a cornerstone of good health, but its benefits for stress and sleep make it indispensable in today’s high-pressure world. Simple activities like walking, stretching, or yoga can work wonders in calming the mind, regulating stress hormones, and promoting restorative sleep.

By making exercise a consistent part of your routine, you’re not only investing in your physical health but also creating a powerful tool for mental resilience and better sleep. So, whether it’s a morning walk to energise your day or a gentle stretch before bed, get moving—you’ll feel the difference in both your body and mind.