A place for Sleepio members to discuss the relationship between exercise and sleep problems.
I've just started the Sleepio programme and have a question regarding exercise please
I do Pilates and Zumba every week , both of which are morning classes so I don't think they affect my sleep much – other than to make me feel more tired when I go to bed
My problem is that I've been taking a weekly evening ballroom/Latin American dance class for about 8 years, which I love This means I don't get home until after 10pm and, after having a drink of camomile tea, I go straight to bed, and always sleep really badly
I don't want to give up my passion, so do I just have to accept that Wednesday's will always be a bad night, or is should I be staying up much later that night ? I don't want to be too late as I'm up early for Zumba the next day
Hi everyone. Can anyone help me with my issue of exercise? I don't know what exercise I can do as I have arthritic knees and hands as well as degeneration of the discs in my lower back (I have to use a walking stick to get around) . I am in constant pain and mobility is very restricted. Any advice would be appreciated .
I'm about 3 months into Sleepio, and have found regular exercise to be incredibly important. I try and swim, walk, cycle or run 5 days a week, even if only briefly.
I generally sleep better when I exercise, and it always helps my mood, especially on days when I'm really struggling after a dreadful night. For all of us, the thought of exercising after only a couple of hour's sleep is really tough, but in my experience it's always worth doing.
I've heard lots of different advice about exercising late in the day. Most people think it's too stimulating, but some find that exercising in the late afternoon or early evening really helps their sleep.
I have done an exercise experiment. Usually I exercise hard for 45 minutes at 1 pm, after lunch. I have been away from home, in a very hot climate, and the ONLY time I could exercise was 6-7 am. I go out for 30 minutes of hard walking. My sleep has improved tremendously, I would say, miraculously. The hardest thing is rolling out of bed, but once I'm up I look forward to it. Perhaps changing the time of your exercise would help. If I exercise late afternoon through evening, it's like getting a second wind – rotten for sleep. I thought 1 pm was early enough, but not I'm not so sure.
I find the comments here to be strangely interesting because regardless of the issues I might have in sleeping, there is more to my life than sleeping itself. I fell into the reasoning that if I am not sleeping well, if I am feeling mentally and physically deflated then (surely) exercising would add yet another strain upon my body. It wasn't until Monday gone that I actually ran it through my head that (just as surely) exercise is important.
I used a treadmill 5 days per week prior to finding myself now struggling more than ever to get to sleep, which started back in February. I don't run on the treadmill, but instead I speed-walk and compete with myself to see how quickly I can cover 3 miles in less than one hour. I get competitive with myself, either trying to cut seconds off my 'all time best', or, even try to get as far as 4 miles. But even on those days before insomnia took its grip on me, it was challenging. And so I found myself stopped from this exercise for months … and only the other day tried to bring reasoning to the forefront of my mind.
And so yesterday, out came the treadmill and I 'went for gold'. I must say that I found it gruelling, after months of not using it, whilst at the same time I felt I had done something that I can declare to be positive. Lack of sleep robs us all (to a greater or lesser degree) and it's taken months for me consider how lack of sleep itself is robbing me of exercising; doing something I enjoy to do and feel is important. Maybe I should break myself in more slowly, maybe I shouldn't immediately go for the targets I used to achieve after months of time out. But in any case., I think there's much to be said about LACK of exercise.
I'm not a doctor, neither an athlete but from a logical standpoint I don't see any issue with exercise, as a routine, should be totally withdrawn. It's my personal opinion, of course, but what I can say is that Yesterday I worked up a sweat, completed 3 miles in 47min and 25seconds with my rather short legs. I sweat buckets, I needed a shower (of course) and last night had a better night's sleep than I've had in a while; it wasn't perfect (by a long way) but still … it was better.
I think it's time to get back into the swing of exercise. I think it's time to move the obvious dust off my treadmill that's been attracted to it and once again be wholeheartedly back into the routine.
I'm very interested in what you say about exercise, and would like to know how you perceive the effects of exercise on your sleep.
I came across some research that said that exercise affects good and poor sleepers differently. If a good sleeper exercises a lot they sleep well that night. If a poor sleeper exercises a lot, they must do so regularly to achieve a benefit to their sleep. The study said it took 3 -4 months for the sleep of insomniacs to improve, but after this time their average sleep had increased by one hour.
Many people find that if they exercise too late (after about 6pm) it stimulates them and prevents good sleep.
I've been exercising more over the last few weeks too. I also exercise on a treadmill for 1 hour walking a day, and I do an hour a day in the garden too….chopping wood or digging. It's difficult to separate out the effect of exercise on my sleep from the effect of other interventions, however my sleep has definitely improved over the time in which I've been exercising more.
For me, I do everything I can to improve my sleep in the hope that some things will “stick” and give improvement in my sleep. I hope it works for you too!
All the best, Doodle.
So true what you say about exercise, Frank! I would be lost without it, although I will add that I have changed my routine somewhat recently. I used to work out on the treadmill 5-6 days a week for an hour at 3.5 MPH, plus walk my dog either half an hour (if it was my husband's turn for the main walk) or an hour and a half (if it was my turn). These days I do three days a week on the treadmill (3 miles at 4MPH, on a 6 percent incline), walk the dog on the usual schedule, and take a yoga class 1-3 times a week on days when I don't do the treadmill. I find that the various changes in the exercise pattern help not just with general fitness but also with interest, mood, and (most definitely) flexibility and endurance. If I stop exercising for even a few days (unless I'm sick) my sleep goes kahflooey. Keep sweating those buckets! We all have to find what works best for us as we move through the rigors of Sleepio and beyond! Best of luck to you.
Hello Doodle :)
My perception is that I'm losing out on fitness as well as the issues of not sleeping well; putting the two together is, in a sense, bleeding a negative into what is already a bad situation. I consider losing the opportunity to exercise as additional stress simply because I enjoy exercising; BTW, treadmill is my only way of exercising due to my situation. Still, I get pleasure from doing it.
In honesty, my only perception of effects of exercising with insomnia on my tail is that when I stopped exercising it wasn't because it had ill effects. More that it was in me thinking that I could be causing myself harm; in effect, trying to ensure I do things 'correctly'.
Assuming that the mental issues of struggling to sleep then a withdrawal from exercise seems not to be logical (for want of a better example)
What I will do is take note of any benefits that might follow as I go along. I don't say this is a way to beat Insomnia; apart from not thinking this is the case I believe that for all that Insomnia can take away from a person's way of life I don't see it as the necessity to do so because of Insomnia.
Maybe it's a mixture of things we do with/in our lives which comes together to make us who we are, and how the likes of Insomnia (as one instance) effects us all in many and varied ways. It's good to think that you have positive vibes about physical activities having a positive effect and a aid in moving forwards.
All the very best to you, Doodle. I'm not sure I've been clear enough but thanks for your response
What you say about stopping exercise and the way insomnia make you feel strikes a real chord with me. I think it was in the same study, where they said that in the long run exercise helped insomniacs, but that the insomnia was much more likely to leave people giving up exercise because they were so tired. It advised trying to exercise as much as we could because it would eventually have a good effect.
When my insomnia was terrible I gradually gave up exercise. When it became even worse and I became desperate I actually started up again…just 5 minutes at a time, 5 times a day….somehow it helped motivate me a bit, just by getting me out of the chair, and from there things gradually turned around.
I love the treadmill because it's a controlled environment, where, like you I can pit myself against myself. I'm currently trying to build up my speed a bit. Also I'm doing a virtual walking tour of Scotland (where I live now). I work out how many miles it is between one county town and the next and then when I've covered the distance I celebrate reaching another place. I know it sounds nuts, but when I couldn't get out much it was a real motivator. It also gave me something to talk to my very elderly parents about in a letter, instead of going on about insomnia. As I reach each new town I draw a map (thank you Google), write a bit about the history of the town (than you Wikipedia) and buy them a “souvenir”; something cheap and cheerful (thank you eBay).
Now that my sleep has improved I also try to go outside more. The quality of my sleep after being outside is, I think, improved….I guess it's the light giving my circadian rhythms a reset.
You mention that exercise isn't the way to beat insomnia, and I'm sure you're right, but it's a tool to use. In fact I'm confident you will find the way to beat insomnia when you get to week 3. Then the Prof will introduce you to sleep restriction (SR) and the quarter hour rule (QHR). These will demand all the grit and determination you can muster to get through, but they're the core of Sleepio, and they will gradually rewire your brain for sleep. Think how wonderful that will be,
All the best on your Sleepio quest,
May Morpheus be with you,
[Quote] Also I'm doing a virtual walking tour of Scotland (where I live now). I work out how many miles it is between one county town and the next and then when I've covered the distance I celebrate reaching another place. I know it sounds nuts, but when I couldn't get out much it was a real motivator.'
How strange that I was thinking the very same … lol. I was thinking that it's 90 miles to Wales from where I life and I could work out the few miles I speed-walk and do exactly as you say. :)
I'm ready for what comes; call me confident, but I don't suggest things will be easy (per se) and I'm thinking along the lines that if it was there would be no need for such a place as this. Clearly, there is a need.
Thank you so much for your comment :)
[Quote] 'These days I do three days a week on the treadmill (3 miles at 4MPH, on a 6 percent incline), walk the dog on the usual schedule, and take a yoga class 1-3 times a week on days when I don't do the treadmill. I find that the various changes in the exercise pattern
I think you do very well. I'd love to be out more but my circumstances don't allow me to do so. It's good to have varied platforms on which to exercise but I do OK with what I have. Now … all I have to do is get back to a routine, which took me ages to do, so that I can go back to a fully fledged effort.
Thank you so much for your comment :)
Hi frank, that's great you're working toward a routine--routine seems to be important for so many things, doesn't it? I wish you the best of luck in your exercise routine and your sleep routine!!
I'm simply trying the Active10 that they are advertising on the TV and have downloaded the app. initially starting at the 10 minutes and now moving onto 20 but I find the discipline of doing this beneficial – as yet no affect on my sleep.
Hi, I have recently joined the programme. I have been having trouble sleeping for years now and find that nothing helps. I have recently started working out 7x a week and it doesn't seemed to matter if I go to the gym in the morning or the evening, I find it doesn't make me tired.
Because of work I normally have to work out after 6pm and I am wondering if this could have an impact on my sleeping.
You may want to do some research on this site. Maybe go back to some of the older comments on this topic to see if other people have given suggestions. I know that over the years, I’ve read that you shouldn’t work out vigorously too close to bedtime. However I’m not sure how close to bedtime is too close.
I am going to step up my exercise starting today, this morning, right now! I have been slipping in this area. I will aim for a 20 minute brisk walk.
Great! I work out every morning as soon as I wake up. I’m not much of a coffee drinker, so exercise is my wake up. It really is a good start to my day. Keep it up!
My experience of exercise and sleep is a bit counter-intuitive.
I go to the gym, do some cycling, and use about 10 or so machines. This is a pretty demanding workout, but not quite as fierce as weightlifting, I only do about 45-60 mins, once or twice a week. The main reason I use machines and not free weights is because my insomnia makes me quite wobbly and clumsy, and a machine will guide me to doing it the right way, and I can't drop something heavy on my foot. Afterwards, I'm quite exhausted. That night I'll probably sleep a bit better, or fall asleep more quickly. So far, so predictable.
A few years ago, I started doing yoga, with the intent that it would help me relax and sleep better. I picked Ashtanga, because it seemed the most physically demanding type. I did quite enjoy it, but I found, contrary to what I expected, it made me less likely to fall asleep quickly. Maybe it was the special breathing you have to do, maybe something else, but even if the session was in the afternoon I was still a bit hyper when it came to bedtime, and it would take longer to fall asleep. Perhaps this is similar to Christine, the thread starter.
I'd like to get back to doing yoga, but after moving to another country I'm not quite sure if I can find a place here that does Ashtanga, and if I start again, it'll have to be earlier in the day. It was easier finding a good local gym.
I have (just) completed the Sleepio course with impressive results. The extra energy that I have from better sleep means I’m more likely to do some exercise (as well as make better food choices). If you’re on a restricted sleep schedule then that extra time in the morning (assuming that’s what you’ve opted for) can be put to good use with some physical activity.
My experience is that intensive exercise can leave you feeling very tired sometimes for days afterwards but personally I cannot sleep if I exercise in the evening. A walk is fine but anything strenuous awakens my mind and negatively effects my sleep.
As a result of this I aim to do all my exercise in the morning giving me plenty of time for my body to calm down.
I have also noticed that I need to have rest days from exercise, I struggle with weight control and in the past of beat myself up for not being physical enough but experience has taught myself to be a bit kinder to myself. I believe my health benefits from taking some “days off”.
I would encourage others to do the same if possible and see if this helps.