Exercise for Good Sleep and How Sleep Can Help Lose Weight
- Types of exercise
- Oct 15
- 7 min read
This post is all about Exercise for Good Sleep.
Sleep is one of the most important things our bodies need. But did you know that exercise can help you sleep better? And that sleep itself can help you lose weight? It may sound surprising, but science shows us this is true.
Think about it. When you get a good night’s rest, you wake up feeling fresh, calm, and ready for the day. Your brain works better. Your body feels stronger. On the other hand, when you don’t get enough sleep, you may feel cranky, tired, or even hungrier than normal.
This blog will talk about the connection between exercise, sleep, and weight. We’ll also explore what types of exercise are good for sleep, the best times to exercise, and why sleep is so important for your health.
Walking
Walking is one of the simplest and best forms of exercise. You don’t need special equipment, just a pair of comfy shoes. Walking helps you relax, lowers stress, and makes your body a little tired, which is perfect for bedtime.
Imagine taking a gentle walk after dinner. The fresh air cools your body, and your legs move in a steady rhythm. By the time you get home, your mind feels calmer. That calm feeling makes it easier to drift into sleep.
Science shows that daily walking can improve your sleep quality. It can also lower stress hormones, which sometimes keep us awake. Even 20 to 30 minutes of walking each day can help. And if you do it outside, the sunlight helps set your body’s clock, so you fall asleep faster at night.
Pilates
Pilates is another form of exercise that helps sleep. It uses slow, controlled movements to strengthen muscles, especially in your core (your stomach and back area). But it’s not just about strength. Pilates also teaches breathing and balance.
When you breathe deeply and move your body slowly, your nervous system relaxes. This calmness prepares your body for rest. Doing a short Pilates session in the morning wakes you up. Doing it earlier in the evening can help you wind down before bed.
For example, imagine stretching your arms and legs on a mat, focusing on your breath. You’re working your muscles, but you’re also telling your brain, “It’s time to relax.” That’s why many people who practice Pilates report better, deeper sleep.
Yoga for Exercise
Yoga is famous for helping with stress and sleep. Like Pilates, yoga combines movement with deep breathing. But yoga also adds mindfulness, paying attention to the present moment.
Some yoga poses are energizing, like the “warrior” or “downward dog.” Others are calming, like “child’s pose” or lying flat on your back with your arms relaxed.
If you do calming yoga poses in the evening, your muscles stretch and your brain slows down. This is great for people who have trouble shutting off racing thoughts at night.
Here’s a fun fact: some studies show that yoga can help people fall asleep faster and stay asleep longer. It’s like giving your body a soft “off switch.”
How to Fix Sleep Schedule
Sometimes our sleep schedule gets messy. Maybe we stay up too late scrolling on our phones. Or maybe we nap too long in the afternoon. When our schedule is off, it can be hard to fall asleep at night.
Here are some easy tips to fix your sleep schedule:
Go to bed and wake up at the same time every day. Even on weekends!
Create a bedtime routine. This could be reading a book, listening to soft music, or journaling.
Limit screens before bed. Phones and TVs give off blue light, which tricks your brain into thinking it’s still daytime.
Make your room cool and cozy. Most people sleep better in a cooler room with comfy blankets.
Use light wisely. Get sunlight in the morning to set your body’s clock. Dim lights in the evening to tell your brain it’s almost bedtime.
If you follow these steps, your body will slowly learn the new rhythm, and falling asleep will get easier.
Reasons Why Exercise Can Improve Sleep
Why does exercise help us sleep? Here are some simple reasons:
It makes us physically tired. Moving our muscles during the day means they need rest at night.
It lowers stress. Exercise helps the brain release “happy chemicals” like endorphins. This lowers stress hormones that can keep us awake.
It helps the body clock. Exercise during the day (especially in sunlight) helps your internal clock know when it’s time for bed.
It lowers body temperature. After exercise, your body cools down. That drop in temperature signals your brain that it’s bedtime.
Think of exercise as a “reset button” for your sleep.
Sleep and Metabolism
Metabolism is how your body uses food for energy. Sleep has a big effect on metabolism. When you don’t sleep enough, your body makes more hunger hormones, like ghrelin, and less “full” hormones, like leptin. That means you feel hungrier and eat more.
In fact, studies show that people who don’t sleep enough may eat about 270 more calories a day. That’s like an extra slice of pizza or a cookie with every meal!
But when you sleep enough, your metabolism works better. You eat the right amount, and your body burns energy the way it should.
Best Time to Sleep
Most experts say the best time to sleep is when your body clock naturally tells you it’s dark and quiet. For many people, this means going to bed between 9:30 p.m. and 11:00 p.m. Why? Because this matches your circadian rhythm your internal clock that tells your body when to sleep and wake up. If you stay up much later, you may miss your body’s natural “sleep window” and feel restless.
Best Time to Sleep to Lose Weight
Want to lose weight while you sleep? Then aim for 7–9 hours of sleep each night. Studies show that people who sleep around 8 hours are less likely to gain weight.
Going to bed earlier also helps because it lowers late-night snacking. When you’re awake at midnight, that bag of chips can look very tempting!
Do You Lose Weight When You Sleep
Yes, you do! While you sleep, your body burns calories. It works on repairing muscles, balancing hormones, and keeping your heart and brain healthy.
Most people burn about 50–70 calories an hour while sleeping. Over 8 hours, that adds up to almost 400–600 calories like taking a short walk!
Does Sleeping in Afternoon Increase Weight
Afternoon naps don’t usually cause weight gain, unless they keep you up at night. A short nap (20–30 minutes) can be helpful and refreshing.
But if you nap too long or too late in the day, you may struggle to fall asleep at night. That can mess up your sleep cycle and affect your weight over time.
Does Lack of Sleep Cause Weight Loss or Gain
Mostly, lack of sleep causes weight gain. That’s because your hunger hormones get out of balance, making you eat more. Your body also craves sugary or fatty foods for quick energy. Sometimes, an extreme lack of sleep might make people lose weight, but that usually happens because of stress or illness not in a healthy way.
Does Lack of Sleep Cause Gain Weight
Yes, it can. Not sleeping enough makes your body crave high-calorie snacks. You might also feel too tired to exercise. Over time, this can cause weight gain.
Think about the last time you pulled an all-nighter. Did you want a salad the next day? Or were you craving donuts and fries? That’s sleep deprivation at work!
Can You Lose Weight by Sleeping All Day
Sleeping all day is not a healthy way to lose weight. While your body does burn calories while you sleep, it also needs movement, exercise, and proper nutrition.
Too much sleep can actually make you groggy, lower your energy, and cause health problems. The real secret is to balance enough sleep, healthy food, and daily movement.
Other Benefits of Sleep
Sleep doesn’t just help with weight. It has many other benefits, too:
Better memory. Sleep helps your brain store and organize information.
Stronger immune system. Your body fights off germs better when you’re well-rested.
Less stress. Good sleep makes you calmer and more patient.
Healthier heart. Sleep lowers blood pressure and helps your heart rest.
More energy. With enough sleep, you feel ready to tackle the day.
How Pain and Sleep Are Connected
Sometimes, pain keeps people from sleeping. For example, a sore back or arthritis can make it hard to get comfortable at night. That’s where products like Advil PM come in.
Advil PM combines ibuprofen (for pain relief) with diphenhydramine (a sleep aid). This mix helps people who can’t sleep because of pain. But it’s important to remember that it’s meant only for occasional use, not every night.
If pain or sleeplessness lasts more than two weeks, it’s best to talk to a doctor.
Tips to Create a Sleep-Friendly Bedroom
Keep your bedroom dark with blackout curtains.
Make it cool, most people sleep best around 65–68°F (18–20°C).
Use comfortable sheets made from cotton or bamboo.
Keep it quiet. If you can’t, try earplugs or a white noise machine.
Make your bed a “sleep-only zone,” not a place for work or watching TV.
Conclusion
Exercise and sleep are best friends. Walking, Pilates, and yoga can all make it easier to fall asleep. A steady sleep schedule helps keep your body clock in balance. And sleep itself helps control hunger, metabolism, and even weight.
Think of it this way: every time you choose to move your body during the day and go to bed on time at night, you are giving yourself a gift. That gift is better health, more energy, and even support for weight loss.
So take a walk, stretch on your yoga mat, or just set a bedtime alarm to remind yourself when to wind down. Your future self will thank you, with sweet dreams and a healthier body.
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