This 1 Habit Will Transform the Quality of Your Sleep, Says New Study
A new study suggests that consistent workout routines raises the likelihood of sleeping well.
The more times people did at least 10 minutes of moderate-to-vigorous physical activity during a five-day period, the better, deeper sleep they had.
Here's why doctors and experts say the secret to better sleep lies in your sweat seshes.
If your bedtime routine features an intensive, multi-step process with an arsenal of tools, you might find yourself wondering if there's an easier way to conk out at night. While sleep masks, sound machines, and sleepy girl mocktails can help (sorta), your solution for better sleep may be as easy as just getting regular exercise.
That's the big takeaway from new research published in the Journal of Physical Activity & Health. The researchers discovered that having a consistent workout routine raises the odds of logging the deep, restorative sleep of your dreams. Given that regular exercise is good for your health in plenty of other ways, this seems like a health hack worth trying. Here's why doctors are all about it.
Meet the experts: Chris Corral, co-lead study author and an exercise scientist at The University of Texas at Austin; Bert Mandelbaum, MD, sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles; W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast.
What did the study find?
For the study, researchers had 69 adults wear a Fitbit to track their physical activity and sleep over eight months. The participants also took surveys three times a week that asked them to rank their levels of energy, stress, contentment, and sleep quality in the morning.
The researchers found that people who had more days with at least 10 minutes of moderate-to-vigorous physical activity within a five-day period had better, deeper sleep than those who got less exercise. People who exercised also said that they felt like they had more energy and less stress the next morning compared to participants who had less activity in their lives.
Why is good sleep connected to exercise?
For starters, exercise increases the supply of neurotransmitters that lead to better sleep, says W. Christopher Winter, MD, a neurologist and sleep medicine physician with Charlottesville Neurology and Sleep Medicine and host of the Sleep Unplugged podcast. Specifically, an increase in the neurotransmitter adenosine is likely the biggest reason exercise helps us sleep, although changes in the feel-good hormones dopamine and serotonin are important, too, Dr. Winter points out.
Secondly, regular exercise routines tap into your circadian rhythm. 'Exercise, particularly if it happens around the same time every day, provides a circadian cue that allows the brain to know where it is in its 24-hour day,' Dr. Winter says. 'We call this a zeitgeber. Regular exercise is an important one.'
Exercise can also boost your mood, and that can positively impact both how you sleep and feel about sleep, Dr. Winter says.
How much exercise do I need to get to reap the sleep benefits?
According to the findings in this study, not a lot. Even light movement, like taking regular walks or standing breaks, was linked with better sleep and a boosted mood the next day.
Still, 'more is likely better,' says Chris Corral, co-lead study author and an exercise scientist at The University of Texas at Austin. Spreading your exercise out throughout the week also seems to be more helpful for sleep than being a weekend warrior, he says.
Bert Mandelbaum, MD, sports medicine specialist and co-director of the Regenerative Orthobiologic Center at Cedars-Sinai Orthopaedics in Los Angeles, agrees. 'You should have daily exercise for better sleep—and health,' he says.
What kinds of workouts are the best to promote sleep?
Any exercise that gets your heart rate up can be helpful, Corral says. 'There are benefits to both light intensity and moderate-to-vigorous intensity for sleep, although moderate-to-vigorous provides more health benefits beyond sleep, offering a higher return on investment,' he says. Corral also lists weight training, Pilates, and bodyweight exercise, as being helpful, along with yoga and stretching for relaxing.
Move more, get better sleep. It's a win-win for your health.
Get the Workouts
Get the Workouts
Get the Workouts
Get the Workouts
Get the Workouts
Get the Workouts
Get the Workouts
Get the Workouts
Get the Workouts
You Might Also Like
Can Apple Cider Vinegar Lead to Weight Loss?
Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
8 minutes ago
- Yahoo
NFL smelling salts ban: NFLPA provides key updates on policy
The NFL announced Tuesday its teams would be prohibited from distributing smelling salts to its players during the league's 2025 season. However, the league did not actually ban the products from being used, as the NFLPA clarified Wednesday. "We were not notified of this club policy change before the memo was sent out," the NFLPA wrote in a message to its players, per ESPN. "To clarify, this policy does not prohibit player use of these substances, but rather it restricts clubs from providing or supplying them in any form. The NFL has confirmed this to us." The confusion stemmed from the NFL's initial memo to players, which explained why NFL clubs would no longer be permitted to distribute smelling salts to its players. "In 2024, the FDA issued a warning to companies that produce commercially available ammonia inhalants (AIs), as well as to consumers about the purchase and use of AIs, regarding the lack of evidence supporting the safety or efficacy of AIs marketed for improving mental alertness or boosting energy. The FDA noted potential negative effects from AI use. AIs also have the potential to mask certain neurologic signs and symptoms, including some potential signs of concussion. As a result, the NFL Head, Neck, and Spine Committee recommended prohibiting the use of AIs for any purpose during play in the NFL. "In light of this information, effective for the 2025 NFL season, clubs are prohibited from providing or supplying ammonia in any form at NFL games. For clarity, 'ammonia' refers to ammonia capsules, inhalers, ammonia in a cup, and any form of 'smelling salts.' This prohibition applies to all club personnel (including but not limited to team physicians, athletic trainers, strength and conditioning coaches and coaches or other personnel). The prohibition applies through the entirety of all NFL games, including during all pregame activities, and halftime, and applies on the sideline and in stadium locker rooms." Several NFL players took the memo to mean the use of smelling salts had been banned outright. That upset many, including San Francisco 49ers tight end George Kittle, who said he was "distraught all day" after reading the memo. "I'm an every drive guy," Kittle said of his use of smelling salts in an appearance on NFL Network. "I considered retirement. We got to figure out a middle ground here guys. Somebody help me out, somebody come up with a good idea… I miss those already." After the NFLPA's clarification, Kittle no longer has to worry about negotiating a middle ground. He will, however, have to provide his own stash of smelling salts if he wants to continue using them in 2025. This article originally appeared on USA TODAY: NFL players not banned from using smelling salts, NFLPA says
Yahoo
8 minutes ago
- Yahoo
NFLPA clarifies smelling salts ban, says players can still use them this season after George Kittle's complaints
George Kittle doesn't have to worry about his smelling salts after all. He's just going to have to start bringing his own. The NFLPA clarified the league's new rule on smelling salts in a memo to players on Wednesday night, according to ESPN's Kalyn Kahler. While teams are now prohibited from providing or supplying them in any form, the new policy does not stop players from actually using the substances. [Join or create a Yahoo Fantasy Football league for the 2025 NFL season] So, it's a "bring your own smelling salts" policy. The San Francisco 49ers tight end aired his grievances on the NFL Network on Tuesday after breaking the news himself, and said that the league's decision to ban the use of smelling salts left him 'distraught.' He said he actually uses them on 'every drive' during games. "I considered retirement," he said, jokingly. "We've got to come up with a middle ground here, guys. Somebody help me out. Somebody come up with a good idea." Smelling salts have been traditionally used to treat fainting victims, but they have become popular among athletes in recent years as a perceived energy boost. The NFL, however, cited a 2024 memo from the U.S. Food and Drug Administration when explaining its ban following the NFL Network segment. It refers to smelling salts as ammonia inhalants (AIs). The FDA memo it cited also reported adverse side effects of using unapproved AIs, including "shortness of breath, seizures, migraines, vomiting, diarrhea, and fainting from consumers after using these types of products, possibly purchased through various websites." "The FDA noted potential negative effects from AI use," the memo states. "AIs also have the potential to mask certain neurologic signs and symptoms, including some potential signs of concussion. "As a result, the NFL head, neck and spine committee recommended prohibiting the use of AIs for any purpose during play in the NFL." While it may not be the healthiest thing to be doing, Kittle and others will still be allowed to use smelling salts on the sidelines this season. They'll just have to start supplying their own.
Yahoo
8 minutes ago
- Yahoo
This Habit Has Been Considered "Healthy" For A Long Time, But Now Some Longevity Experts Are Warning Against It
Getting 10,000 steps a day. Improving your VO2 max. Putting berries on your breakfast. What are the habits you embrace in an effort to live a long, healthy life? Certainly it's the routines we do regularly that impact our health the most. But there's one well-intentioned habit in particular that longevity experts say can actually take years off your life instead of adding more to it: eating too much animal-based protein. Thought a high-protein diet was a good thing? As doctors explain here, getting too much can backfire. Why Overemphasizing Protein Isn't Actually Healthy Related: Whey protein powder in a measuring scoop, protein shake in a glass and strawberry on pink table in sunlight Related: Before we get into why too much protein isn't good for longevity, it's important to note that the nutrient is absolutely important. Dr. Suzanne J. Ferree, who is double-board-certified in family medicine and anti-aging and regenerative medicine, told HuffPost that it's especially important to get enough as we age. 'The common theory is that we need to cut protein-rich foods as we age, but the research actually only supports this in younger people, not in those of us over 50,' Ferree said. Scientific research backs this up, showing that older adults need more protein than younger adults because our bodies naturally lose muscle as we age. So yes, protein is absolutely important. How much protein a person needs each day varies based on one's individual health and needs, but the Food and Drug Administration recommends aiming for 50 grams of protein a day as part of a 2,000-calorie diet. The problem is that many people are eating more protein than they need. On top of that, Americans are overconsuming a specific type of protein that isn't all that healthy. In general, there are two types of proteins: animal-based proteins and plant-based proteins. Research has shown that plant-based proteins are healthier than animal-based proteins. Unfortunately, Americans are consuming more of the latter than the former. 'A common mistake is the overemphasis on consuming a high-protein diet, particularly one rich in animal-based proteins, with the belief that it is essential for longevity and muscle preservation. Many people assume that the more protein they consume, the healthier they will be, leading to an overconsumption of animal products like meat, dairy and eggs,' said Dr. Monisha Bhanote, a quintuple-board-certified physician and longevity expert. Most Americans are eating about 100 grams of protein a day, double the recommended amount. According to a Dietary Guidelines for Americans report, 75% of Americans meet or exceed the recommendation for meat, poultry and eggs. Bhanote says this is exactly what can take years off one's life. Related: 'Excessive consumption of animal-based proteins can actually accelerate aging and undermine cellular health, contrary to popular belief,' she said. She explained that the biggest reasons for this come down to two harmful compounds: advanced glycation end products (AGEs) and trimethylamine N-oxide (TMAO). 'AGEs are harmful compounds that form when proteins or fats combine with sugar in the bloodstream,' Bhanote said. She explained that animal-based foods — especially if they are grilled, fried or roasted — are high in AGEs. Research shows that these compounds can accumulate in your tissues and, over time, can lead to oxidative stress and inflammation, which are key drivers of cellular aging. 'AGEs damage proteins, DNA and other vital cellular structures, accelerating the aging process and contributing to chronic diseases like diabetes, cardiovascular disease and Alzheimer's,' Bhanote said. What about TMAO? Bhanote explained that elevated levels of TMAO have been linked to an increased risk of cardiovascular diseases, including atherosclerosis, heart attack and stroke — all of which obviously are not good for longevity. 'TMAO promotes the accumulation of cholesterol in the arteries and impairs the body's ability to remove it, leading to inflammation and further damage to the cardiovascular system. This not only compromises heart health but also affects overall cellular function and longevity,' Bhanote said. Related to the mistake many people make of overemphasizing protein in their diet, Raghav Sehgal, a Ph.D. student and Gruber fellow at Yale University whose research focuses on human aging, told HuffPost that one common mistake people make when it comes to longevity is focusing on 'miracle diets' promising fast results. The biggie that's relevant here: the ketogenic diet, which prioritizes fat and protein while minimizing carbohydrates. For many people doing keto, meat and eggs are hero foods; however, as previously explained, eating too many animal products can take years off your life. How To Use Protein To Work For You, Not Against You Related: So, how should we approach protein with an eye toward longevity? Bhanote and Sehgal are of the same mind about this: Eat more protein-rich plants and fish. While fish certainly isn't a plant, it is thought of differently than animal-based proteins because it has a completely different nutritional makeup than meat, and scientific research has repeatedly shown benefits to human health when consumed regularly. Eating fish regularly has been associated with reducing the risk of premature death by 12%. Sehgal explained that plant-based proteins (such as beans, lentils, chickpeas, soy, nuts and seeds) are loaded with antioxidants, fiber and nutrients that keep our hearts healthy, reduce inflammation and lower the risk of chronic diseases. 'These foods are naturally low in AGEs and do not contribute to TMAO production, making them much gentler on your cells and overall health,' Bhanote added. Scientific studies show that having a diet that prioritizes plant-based proteins lowers the risk of mortality associated with cardiovascular disease and other causes. In other words, replacing animal proteins with plant proteins can add years to your life. While most Americans meet or exceed the protein recommendation for meat, poultry and eggs, 90% of Americans aren't meeting the recommended guidelines for seafood. Sehgal told HuffPost that seafood high in protein and unsaturated fats supports brain health, promotes hormone balance and helps fight inflammation — all of which contribute to longevity. Again, no one is disputing that protein is important. It's crucial to get enough and, as Ferree pointed out, it's especially important to get enough as we age. But other nutrients are important too, which is why Sehgal said the best diet for longevity is a balanced one that includes a wide variety of nutrient-rich foods. The benefit of eating a balanced diet full of plants certainly isn't revolutionary news, but it is backed up by many scientific studies. When it comes to longevity — and health in general — science-backed wins out over trendy and new. This article originally appeared on HuffPost. Also in Goodful: Also in Goodful: Also in Goodful:
