Energy-Boosting Exercises That Fix a Bad Night's Sleep

We often dread exercise because of how draining the activity can feel on our minds and bodies, but a good workout can actually reverse our tiredness and boost our energy levels - even after a poor night of sleep.

Sometimes, the reasons for struggling to fall asleep, or disruption during sleep, aren't always apparent. Although it's tempting to stay up late, other daytime activities can cause problems at bedtime, including:

• stress, anxiety, or depression
• overuse of caffeine
• uncomfortable bedding or extreme temperatures]
• too much screen time
• not winding down properly before bed.

Lack of adequate exercise, as we will get into in the following section, can also cause issues when falling asleep. The body needs to wind down and become tired in a productive way that helps prompt the mind and body to start the sleep process at the appropriate time.

Sleep hygiene refers to our daily activities in relation to our sleep/wake schedule. For many of us, maintaining good sleep hygiene is essential to feeling well-rested after sleep, and having plenty of energy to take on our daily tasks.

Good sleep hygiene means:

• going to bed and waking up at the same time
• staying away from blue light screens before bedtime and getting enough sunlight during the day 
• limiting caffeine use
• maintaining a healthy diet and getting plenty of exercise

Hidden signs of poor sleep hygiene may appear in the form of:

• excessive daytime sleepiness
• trouble concentrating or problem-solving
• muscle tears or injuries during exercise
• waking up feeling tired

Although we often associate exercise with energy - both physical and mental - not getting enough exercise during our waking life can cause us to struggle with getting relaxed enough for sleep. 

As recommended by The Sleep Foundation, appropriately timed "moderate to vigorous" exercise can help improve the quality and depth of our sleep at bedtime.

If you've ever done yoga, pilates, or some other coordinated exercise routine, you'll likely be familiar with the idea of a "cool down" workout. This is a similar idea - using exercise to relax and switch off before the day ends, putting you in the right headspace for sleep, without pain or overexertion.

Sleep experts and trainers for personal athletes recommend low-intensity, cardio-based exercises for a morning workout after a bad night's sleep. These exercises should cap at around 30-45 minutes maximum, as you will lack your usual energy.

Examples of exercises that fit this description include:

• running
• light weights, such as small dumbbells
• swimming
• tai chi
• light, non-intense yoga or pilates
• cycling

If you like to lift big weights in the gym, a bad night's sleep should be your day off. When you're sleep deprived, your body is more likely to tear muscles or injure itself, resulting in some long-lasting damage.