New research indicates that maintaining good cardiorespiratory fitness could lessen the reliance on prescription sleep aids. The study suggests that physically fit individuals are less likely to need such aids, with the data showing that moderate- to vigorous-intensity exercise, for at least 75 minutes per week, helps maintain good cardiorespiratory fitness and promotes better sleep.
The focus of this research was on cardiorespiratory fitness, which reflects cardiovascular health and the supply of oxygen throughout the body. To increase or maintain this level of fitness, a moderate or vigorous intensity of physical activity is required (70–85% of maximum heart rate) for 75 minutes a week. This consistent level of exercise can lower the risk of severe sleep problems.
The research also highlighted that maintaining a regular exercise routine might be more important than the time of day one chooses to exercise. Some people might find that morning exercise makes them feel more alert during the day, while others might find that evening exercise helps them relax after a long day’s work.
Morning exercise can shift the body’s natural circadian rhythm, leading to increased alertness in the morning and tiredness at night, which could make falling asleep easier. However, it doesn’t significantly affect the quality of sleep. On the other hand, some research suggests that exercising in the evening could potentially disrupt sleep.
Traditional sleep hygiene suggests that intense exercise during the three hours before sleep can negatively impact sleep by increasing heart rate, body temperature, and adrenaline levels. However, many people find that exercising in the evening helps them wind down and fits better with their schedule.
The amount of physical activity necessary to improve sleep might depend more on the consistency of the exercise routine rather than the time of day it’s done. Regular exercise, whether in the morning or evening, seems to benefit sleep most significantly.
It’s recommended to aim for at least 30 minutes of daily exercise to promote better sleep. This should include a combination of cardiovascular exercises and strength training. Consistently engaging in moderate- to vigorous-intensity exercise for 75 minutes a week can decrease the risk of needing prescription sleeping aids.
Ultimately, whether one chooses to exercise in the morning or evening may depend on what allows them to maintain a consistent schedule. If exercise is not enough to improve sleep quality, it could be beneficial to consult with a healthcare provider about other natural and prescription sleep aids available.
