Achieving a good night’s sleep is crucial for maintaining overall health and well-being. Quality sleep can reduce the risk of chronic illnesses, support brain health, and boost the immune system. Despite these benefits, many people struggle to get the recommended 7-8 hours of uninterrupted sleep each night. This blog explores how exercise at AFAC gym in Thornton, Colorado – when coupled with a healthy diet – can improve sleep quality, helping you wake up refreshed and ready to take on the day.

Can Exercise at the Gym Help Me Catch Some Zs?

Absolutely. Exercise at the gym is not only beneficial for your physical and mental health, but it can also significantly enhance the quality of your sleep. Regular physical activity has been shown to help people fall asleep faster, enjoy deeper sleep, and wake up less frequently during the night. Whether you’re engaging in moderate aerobic activities like running or cycling, or strength training with weights, exercise can positively influence your sleep patterns.

The benefits of exercise for sleep are supported by numerous studies. For instance, research indicates that people who engage in at least 30 minutes of moderate aerobic exercise may experience improvements in sleep quality on the same night. This is encouraging news for those struggling with insomnia or other sleep disturbances. Exercise doesn’t just help you fall asleep; it can also enhance the depth and restorative quality of your sleep by increasing the amount of slow-wave sleep, the deep sleep stage during which the body and brain rejuvenate.

How Does Exercise at the Gym Help You Sleep?

The connection between exercise and sleep is multifaceted and not fully understood by science. One of the primary ways exercise improves sleep is by increasing the body’s production of slow-wave sleep. Slow-wave sleep, or deep sleep, is crucial for physical recovery and cognitive function. During this stage of sleep, the body repairs tissues (which is especially important after strength training), boosts the immune system, and consolidates memories. The more slow-wave sleep you get, the more rested and refreshed you’ll feel in the morning.

In addition to enhancing slow-wave sleep, exercise also helps regulate your mood and manage stress, both of which are important for quality sleep. Physical activity triggers the release of endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. These endorphins can help reduce feelings of anxiety and stress, making it easier to relax and transition into sleep.

Exercise also helps regulate your circadian rhythm, the internal clock that governs your sleep-wake cycle. By maintaining a consistent exercise routine, you can help your body establish a more regular sleep pattern. This regularity makes it easier to fall asleep at the same time each night and wake up refreshed.

Does it Matter What Time I Exercise?

The timing of your workout can indeed influence your sleep, but this effect varies from person to person. For some individuals, exercising too close to bedtime can make it harder to fall asleep. This is because physical activity raises your core body temperature and releases endorphins, both of which can keep you awake. When your core body temperature rises, it signals to your body that it’s time to be awake. It can take anywhere from 30 to 90 minutes for your body temperature to drop back down, which is why it’s often recommended to finish exercising at least 1-2 hours before bed.

On the other hand, some people find that the timing of their workout doesn’t significantly affect their sleep quality. For these individuals, exercise at any time of the day—morning, afternoon, or evening—can be beneficial for sleep. If you’re unsure how exercise timing affects you, it’s worth experimenting with different workout times. Try exercising in the morning for a week and then switch to evening workouts to see how your body responds.

Despite the potential impact of workout timing, the most important factor is consistency. Regular exercise, regardless of the time of day, is more likely to improve your sleep over time. If you find that evening workouts interfere with your ability to fall asleep, consider shifting your exercise routine to earlier in the day.

How Much Exercise Do I Need for Better Sleep?

The good news is that you don’t need to spend hours at the gym to see improvements in your sleep quality. Research shows that even 30 minutes of moderate aerobic exercise can have a positive effect on sleep. This means that engaging in activities like brisk walking, cycling, or strength training for half an hour a day can help you fall asleep faster and enjoy deeper sleep.

For long-term benefits, the U.S. Office of Disease Prevention and Health Promotion recommends adults aim for at least 150 minutes of moderate-intensity aerobic activity each week, along with muscle-strengthening activities on two or more days a week. This could include activities like lifting weights, using resistance bands, or participating in yoga classes. The key is to find an exercise routine that you enjoy and can stick with consistently.

Interestingly, the type of exercise you choose may also influence the quality of your sleep. While aerobic exercise is often highlighted for its sleep benefits, other forms of exercise, such as resistance training and stretching, can also be beneficial. For example, a study found that people with insomnia who participated in moderate resistance training and stretching exercises experienced decreased sleep onset, fewer waking episodes during the night, and overall improved sleep efficiency.

How Does Diet Affect Sleep Quality?

Diet is another factor that can influence sleep quality. The foods and beverages you consume throughout the day can either promote restful sleep or disrupt it. For example, consuming caffeine or large meals close to bedtime can interfere with your ability to fall asleep. On the other hand, certain foods are known for their sleep-promoting properties.

Foods rich in magnesium, such as almonds and leafy greens, can help you relax and fall asleep more easily. Magnesium plays a role in regulating neurotransmitters that promote sleep, and studies have shown that adequate magnesium intake can improve sleep quality, especially for those with insomnia.

Tryptophan, an amino acid found in turkey and dairy products, is another sleep-promoting nutrient. Tryptophan increases the production of serotonin, a neurotransmitter that regulates sleep. Consuming tryptophan-rich foods before bed can help you feel more relaxed and ready for sleep.

Melatonin, a hormone that regulates your sleep-wake cycle, is also found in certain foods. For example, almonds, walnuts, oats, and cherries are natural sources of melatonin and can help signal to your body that it’s time to wind down for the night.

Berries such as blueberries, raspberries, and blackberries are packed with antioxidants. Experts from the National Sleep Foundation suggest that these antioxidants play a crucial role in shielding your body from the oxidative stress caused by sleep disorders. By eating antioxidant-rich berries before bedtime, you may be able to lower your body’s physical stress, which can contribute to a more peaceful and restorative sleep.

In addition to specific foods, maintaining a balanced diet overall is important for sleep. Eating meals at consistent times each day helps regulate your body’s internal clock, making it easier to fall asleep and wake up at the same time each day. Avoiding large, heavy meals close to bedtime can also prevent discomfort and digestive issues that might disrupt your sleep.

Does Everyone Need 8 Hours of Sleep Per Night?

While the general recommendation is to get 7-8 hours of sleep per night, not everyone needs the same amount of sleep to feel rested and function well. Some people, known as natural short sleepers, can thrive on 6 hours or less of sleep without experiencing negative effects. This is due to genetic variations that allow them to get the restorative benefits of sleep in a shorter time.

Natural short sleepers are different from those who sleep less due to insomnia or a lack of time. Unlike people who experience sleep deprivation, natural short sleepers don’t feel tired during the day, and they don’t suffer from the health consequences typically associated with insufficient sleep.

It’s important to recognize that natural short sleeping is rare. Most people need at least 7 hours of sleep to maintain optimal health, and some people need more than that. Chronic sleep deprivation, even if it doesn’t cause immediate symptoms, can lead to serious health issues over time, including an increased risk of heart disease, diabetes, and cognitive decline.

For the majority of people, aiming for 7-8 hours of sleep per night is the best way to ensure they wake up feeling refreshed and ready to take on the day. If you find that you’re consistently waking up tired, even after getting a full night’s sleep, it may be worth evaluating your sleep environment, diet, and exercise routine to identify potential areas for improvement.

Rest Assured After Your Workouts at AFAC Gym

Incorporating regular exercise and a healthy diet into your routine can significantly improve your sleep quality. Whether you adjust your workout schedule, incorporate sleep-promoting foods into your diet, or ensure you get the right amount of sleep each night, these changes can help you wake up feeling more refreshed and energized. Prioritizing your sleep is an investment in your overall health, and with the right habits, you can enjoy the benefits of better sleep.

If you’ve been searching for the perfect local gym, we hope you’ll stop by AFAC to take a tour of our gym and speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.