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A Deep Dive into Exercise and Rest

Are you struggling to get a good night's sleep? If so, the solution might be more dynamic than you think. It’s widely known that physical activity can significantly impact the quality of your sleep, but understanding the how and why can help you optimize your habits for better rest. Let’s explore the fascinating interplay between staying active and achieving a peaceful night's sleep.

The Science Behind Exercise and Sleep

Exercise is one of the most effective, yet underutilized, natural remedies for sleep problems. Engaging in regular physical activity has been proven to help individuals fall asleep faster and enjoy deeper sleep. But what exactly happens in your body when you exercise that improves your sleep?

  1. Temperature Regulation: Exercise increases your body temperature, and the post-exercise drop in temperature can promote falling asleep.
  2. Stress Reduction: Physical activity produces endorphins, chemicals in the brain that act as natural painkillers and mood elevators. Lower stress levels make it easier to sleep.
  3. Circadian Rhythm Adjustment: Exercising can help to shift the timing of your internal body clock depending on the time of day you exercise, which can be particularly useful for those with insomnia or those who are trying to manage jet lag.

Timing Your Workouts

While working out is beneficial, doing so too close to bedtime can be counterproductive. Intense physical activity elevates your heart rate and stimulates the nervous system, which can make it difficult to wind down. Health experts recommend finishing any vigorous exercise at least three hours before you plan to retire for the night. This allows your body's core temperature and heart rate to return to levels that are conducive to sleep.

Types of Exercise for Optimal Sleep

Not all forms of exercise impact sleep the same way, and the best type for improving sleep might vary from person to person.

  • Aerobic Exercise: Activities like running, cycling, or swimming are effective at reducing the time it takes to fall asleep and decreasing the amount of time you spend awake during the night.
  • Strength Training: Lifting weights can also improve sleep quality, by helping to alleviate anxiety and depressive symptoms.
  • Yoga and Mindfulness-Based Exercise: Practices such as yoga or Tai Chi not only improve physical fitness but also incorporate breathing and meditation elements that help reduce stress and prepare the body for sleep.

Practical Tips to Incorporate Exercise into Your Routine

Here are some ways to effectively integrate physical activity into your daily life:

  • Set a Schedule: Consistency is key. Try to exercise at the same time every day so your body knows when to anticipate physical activity.
  • Moderate Intensity is Sufficient: You don’t need to engage in intense workouts every day. Even moderate aerobic activities like brisk walking can significantly improve sleep quality.
  • Include Variety: Mix different types of workouts to keep your routine exciting and comprehensive.

The Role of the Right Mattress

Finally, while exercise is critical, the quality of your sleep also heavily depends on where you sleep. A good mattress should support your body’s natural posture, distribute weight evenly, and reduce pressure points. At Modern Mattress, we offer a variety of mattresses that cater to different needs and preferences, ensuring that after a day of staying active, you have the perfect place to rest and recover.


Integrating exercise into your daily routine can significantly enhance your sleep quality. However, it’s also important to balance your activity with appropriate rest. By choosing the right type of exercise and pairing it with the ideal mattress from Modern Mattress, you’re setting the stage for better, more restorative sleep.

Remember, it’s not just about moving more, but also about resting better. Explore our collection of mattresses and find the perfect bed to complement your active lifestyle. Sleep well, live better!

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