How physical activity can improve your rest

At Devon Duvets, we know that great sleep doesn’t just happen by chance. It’s the result of many factors working together and one of most impactful is being physically active. The relationship between exercise and sleep has been widely studied, and the evidence is clear: moving your body during the day can help you drift off more easily, enjoy deeper rest, and wake up feeling revitalised.

In this blog, we’ll explore how exercise affects sleep, what sort of activities to try, and why timing is so important. We’ll also share a simple form of exercise anyone can incorporate into their day - and how our natural bedding can complement your efforts for truly restorative sleep.

How physical activity can improve your rest

At Devon Duvets, we know that great sleep doesn’t just happen by chance. It’s the result of many factors working together and one of most impactful is being physically active. The relationship between exercise and sleep has been widely studied, and the evidence is clear: moving your body during the day can help you drift off more easily, enjoy deeper rest, and wake up feeling revitalised.

In this blog, we’ll explore how exercise affects sleep, what sort of activities to try, and why timing is so important. We’ll also share a simple form of exercise anyone can incorporate into their day - and how our natural bedding can complement your efforts for truly restorative sleep.

How Exercise Impacts Sleep

Physical activity is a natural sleep enhancer. Regular exercise helps to regulate your body’s internal clock (known as the ‘circadian rhythm’) which is related to the release of melatonin, the ‘sleep’ hormone. Exercise also reduces levels of the stress hormone cortisol, which can otherwise keep you awake at night.

People who exercise consistently often report falling asleep faster and experiencing fewer disruptions during the night. What’s more, exercise encourages the body to spend more time in deep sleep - the most restorative phase - where your muscles and tissues repair, and your energy stores are replenished.

Timing matters: When should you exercise?

While exercise is beneficial at any time, exactly when you choose to work out can affect your sleep.

Morning and afternoon exercising: Exercising earlier in the day can help regulate your body temperature and hormones, signalling your body to wind down naturally in the evening.

Evening exercising:  Vigorous activity late at night can sometimes make it harder to fall asleep, as it raises your heart rate and adrenaline levels. If evenings are your only option, consider gentle exercises like yoga or stretching to relax your body and mind.

The best exercises for better sleep

Not all exercises are created equal when it comes to sleep. Here are a few that are particularly effective:

1. Walking: A brisk 30-minute walk is a simple yet powerful way to improve your sleep. Walking outdoors in natural light also helps synchronise your sleep-wake cycle, ensuring you feel tired at the right time. If you are working full time, perhaps this is something you could do in your lunch hour.

2. Yoga and stretching: These activities are especially helpful before bed. Gentle yoga poses and stretches can help to release tension in your muscles and promote a sense of calm, making it easier to transition to sleep.

3. Aerobic exercise: Moderate-intensity activities like cycling or swimming raise your heart rate, reduce anxiety, and help you enjoy more restorative sleep.

4. Strength training: Resistance exercises done earlier in the day not only support physical health but also improve sleep quality by aiding muscle recovery during the night.

An Easy Exercise for Everyone

If you’re new to exercise or want something easy to integrate into your daily routine, walking is a fantastic place to start. It requires no special equipment, can be done anywhere, and has immediate benefits for both your physical health and sleep quality. A short walk each morning can also boost your mood and energy levels, setting you up for a productive day.

Supporting your sleep naturally

While exercise lays the foundation for better sleep, your sleep environment plays a crucial role too. That’s where Devon Duvets comes in!

Our 100% natural, British wool bedding is designed and individually handcrafted, here in Devon. Wool is breathable and temperature-regulating, meaning it works with your core body temperature whilst you sleep, whilst also providing blissful comfort. This is especially beneficial after a day of activity, as it helps your body relax and recover. Plus, the natural properties of wool make it antibacterial and dust mite resistant (so is hypoallergenic), supporting a clean and healthy sleep environment.

Exercise has been proven to help better sleep

The connection between exercise and sleep isn’t just anecdotal - it’s backed by science. Research published in the Journal of Clinical Sleep Medicine found that regular aerobic exercise improved sleep duration and quality, while a study from the Sleep Research Society showed that walking at least 7,000 steps a day significantly enhanced sleep patterns.

Small Changes, Big Results

Incorporating exercise into your routine doesn’t need to be complicated. Even a small commitment, like a daily walk, can make a big difference to your sleep and overall wellbeing. When paired with the right bedding, like our wool mattress toppers, you’ll be well on your way to achieving the restful, restorative sleep you deserve.

Experience the Devon Duvets Difference

If you’re looking to elevate your sleep experience, then please explore our range of natural wool bedding at devonduvets.com. With products designed to help support your body’s natural rhythms and promote better rest, we’re here to help you wake up feeling refreshed and ready for the day ahead.

 

**If you are experiencing on-going issues with sleep, then please consult your doctor or other medical practitioner.

Ref:  Sleep Research Society, Sleep Foundation

Q&A: Common Questions About Exercise and Sleep

1. How does exercise improve sleep quality?

Exercise improves sleep quality by regulating your body’s circadian rhythm and promoting the release of melatonin, the sleep hormone. Physical activity also reduces stress hormones like cortisol, helping you relax and fall asleep faster. Additionally, exercise increases the time your body spends in deep sleep - the most restorative sleep phase.

2. What are the best exercises for better sleep?

The best exercises for improving sleep include:

  • Walking: A simple, low-impact activity that promotes relaxation and regulates your sleep-wake cycle.
  • Yoga and Stretching: Ideal for reducing tension and preparing your body for rest.
  • Aerobic Exercise: Activities like swimming or cycling improve sleep quality by reducing anxiety and promoting deeper sleep.
  • Strength Training: Done earlier in the day, it supports muscle recovery during sleep and enhances sleep efficiency. 

3. Is it better to exercise in the morning or evening for sleep?

Exercising in the morning or early afternoon is generally better for sleep. Morning workouts help regulate your body’s internal clock and encourage a natural wind-down in the evening. Vigorous evening exercise, on the other hand, can raise your heart rate and adrenaline levels, potentially making it harder to fall asleep. For evening workouts, stick to gentle activities like yoga or stretching.

4. Can walking help you sleep better?

Yes, walking is one of the easiest and most effective exercises for better sleep. A brisk 30-minute walk, especially in the morning, helps regulate your sleep-wake cycle, reduces stress, and promotes overall relaxation, making it easier to fall asleep and stay asleep.

5. How much exercise do you need to improve sleep?

Studies suggest that 30 minutes of moderate-intensity exercise, such as brisk walking or cycling, most days of the week can significantly improve sleep quality. Even small amounts of daily activity can make a difference, so start with what feels manageable for your lifestyle.

6. Why does yoga help with sleep?

Yoga combines physical movement with breathing techniques that calm the mind and reduce muscle tension. Gentle yoga before bed can lower stress levels, prepare your body for rest, and make it easier to transition into sleep.

7. Can exercise help with insomnia?

Yes, exercise has been shown to help people with insomnia by reducing the time it takes to fall asleep and improving sleep duration. Aerobic activities, such as walking or swimming, are particularly beneficial for those struggling with sleep disorders.

8. What type of bedding is best for people who exercise regularly?

Bedding that supports muscle recovery and regulates temperature is ideal for active individuals. Products made from natural wool, like Devon Duvets’ 100% British wool mattress toppers, help relieve pressure points, align the spine, and provide temperature-regulating comfort. This creates an optimal environment for restorative sleep after physical activity.

9. Are there scientific studies linking exercise and better sleep?

Yes, several studies support the link between exercise and improved sleep. For example:

The Journal of Clinical Sleep Medicine found that regular aerobic exercise can reduce the time it takes to fall asleep by 55% and increase sleep duration by over an hour.
Research from the Sleep Research Society showed that walking at least 7,000 steps a day improves sleep quality and reduces sleep disturbances.

10. How soon after exercising can I go to sleep?

It’s best to wait at least 2-3 hours after vigorous exercise before going to bed. This allows your heart rate and adrenaline levels to return to normal. However, gentle activities like yoga or stretching can be done closer to bedtime as they promote relaxation and prepare your body for sleep.

If you have more questions about sleep, visit our website to check out our blogs and explore our range of 100% natural and sustainble soft bedding. You can also contact the team, via email or by calling 01752 345399, who'll be happy to help.