You may have tried soothing tunes, eye masks and black-out blinds in the quest for a peaceful night’s rest. But experts suggest that one simpler habit could make a huge difference.
Remarkably, such a ‘hack’ is exercise, with a raft of studies highlighting its benefits for better slumber. This includes research from 2024 which found that fitness is key to achieving deeper ‘NREM’ sleep before hitting the dream-inducing ‘REM stage’.
While it may seem complicated, NREM and REM are simply two of the five phases we go through during sleep. The early part of the night is usually dominated by NREM, helping our bodies unwind and recover.
Then comes REM, where our brains get busy and dreams – particularly intense ones where you’re in control of the plot – take off. “Regular physical activity has been associated with greater emotional wellbeing, and even just one bout of physical activity can elevate mood,” authors of the Nature study wrote.
“On the other hand, poor sleep is associated with mood disorders and affective dysregulation, and sleep disturbances are often comorbid with anxiety and depression.” However, if the idea of running around for hours usually deters you from fitness, there’s no need to worry.
Other studies have shown that ‘adults who exercised for at least 30 minutes a day slept an average of 15 minutes longer than those who did not exercise’. Such little exercise could potentially reduce the severity of disorders like insomnia and sleep apnoea which dramatically impact daily life.
In a similar vein, Rosey Davidson, a top sleep consultant at Just Chill Baby Sleep, has previously suggested that any exercise ‘within reason’ may enhance your sleep. She told the Mirror: “Engaging in regular physical activity helps regulate the body’s internal clock – circadian rhythm – which governs the sleep-wake cycle.
“Exercise can reduce cortisol (our stress hormone) and release of endorphins, which are natural mood lifters. Both of these things will contribute to a better night’s sleep… Getting our steps outside, in the natural light, is far more likely to have a positive impact on our sleep too – with the added bonus of getting in some Vitamin D.”
Aside from this, she also encourages people to critically consider their sleep environments. Everything from bedding, temperature and even dinner choices can influence our sleeping patterns.
In regards to the latter, she said: “Spicy foods can cause heartburn and discomfort, which may disrupt sleep […] High-fat or greasy meals may cause indigestion, making it harder to fall asleep, while consuming too much sugar or caffeine close to bedtime can overstimulate the body and delay sleep onset.
“Sugary snacks can lead to blood sugar spikes and crashes, potentially causing night [awakenings], while heavy protein meals can slow digestion and result in more restless sleep.”