Alaska Sleep Education Center

Exercise OUTDOORS to Sleep Better Tonight

Posted by Lisa Mottins on Feb 22, 2020 10:17:00 AM

Woman hydrating after workout drinking water from a bottle

Sleep is supposed to be restful, but there are people who wake up more tired than they were before going to bed. Sleep eludes them every night. To them, nightmares are more regular than good night’s dreams. If you are among them, you need to find solutions that can help you fall asleep faster and sleep longer and deeper.

Of course, there must be something you aren’t doing right or something you are not doing at all. Could it be that you are sleeping late watching TV? Or are you using drugs? Or could it be that you are leading an inactive lifestyle?

Most people who suffer short-term insomnia are either depressed, stressed, or both. Stress levels escalate at night because, for most people, you are alone with no one to talk to or anything meaningful to distract your mind from stressful life occurrences.

Is There A Relationship Between Outdoor Exercise And Sleep?

Outdoor exercise influences sleep in more ways than one. Most employed adults sit behind their workplace desk for an average of 40-50 hours every week. That makes their lives inactive, despite the fact that the human body should do a minimum of 30 minutes of moderate exercise each day. Inadequate physical activity demotes your health and leaves you vulnerable to sleep apnea, restless leg syndrome, and many other sleep disorders. Regular exercise, on the other hand, promotes sleep efficiency and increase sleep duration. Here are 4 ways how outdoor exercises help you sleep better:

  1. It is the best way to intake fresh air

If you live and work in the city, then you are confined to small spaces for the bigger part of your day. A tiny cubical at the office, a tiny car, small spaces in public transit, and a cluttered apartment back home. You don’t have many shots at fresh air, except if you set aside a few minutes for outdoor physical exercises. Scientists have previously demonstrated how critical fresh air is to your immune system, heart rate, and blood pressure. Also, note that outdoor exercises reduce your risk of obesity and breathing problems. All these benefits accumulate to create a complete recipe for a good night’s sleep.

  1. Being outside makes you happier

Even without having to exercise, time spent outside is, by itself, filled with joyful moments. That is Better sleep equals happier mornings.why people who spend at least an hour outdoor have higher levels of positive emotions. And because increased happy emotions cancel out negative thoughts, you are able to sleep well at night.

  1. Exercising clears your lungs

When you inhale the fresh air, when you exercise and learn to regulate your breathing, your lungs’ airways are able to dilate maximally, consequently cleaning your lungs more effectively. And because we breathe in too many airborne toxins all day, the increased lungs cleansing action is very important for better sleep at night.

  1. Natural elements are food for the mind

Being surrounded by nature increases your energy and gets your body, mind, and soul excited. The greenery, the beautiful landscapes, and the beautiful people you see outside make your mind sharper and more alert. It replaces your negative thoughts with positive ones. Engaging in social interactions within natural outdoor settings, on the other hand, make your life better and more fulfilling.

Social interactions could be social games such as cycling, which apart from being highly adventurous and competitive, they also are a great way of interacting with friends and enjoying their company. So, if you have been losing sleep lately, invest in the appropriate bike or electric bike and start this amazing activity as soon as possible. Sleep will come to you naturally.

However, DON’T Exercise In the Evening

Why so? Because an intense sweat-dripping or heart-pumping activity will raise your body temperatures and stimulates your nervous system, both of which must come down for you to sleep. If you engage in a cardio workout within 3 hours of your bedtime, for example, it will be tough for you to fall asleep. It is best to sweat in the morning and rest in the evening.


If falling asleep seems impossible for you, don’t rush to make ill-advised decisions. Before you take those sleeping pills, it is important that you first rule out all other possible causes of insomnia. Start by doing simple exercises throughout the day and see if you will get your quality sleep back. It will take time, though, so you will need to be a little bit more patient with your new routine.

If exercise is already part of your routine and you still are not getting adequate sleep, visiting your physician is your first step.

For a comprehensive analysis, you will need to schedule a sleep study with your local sleep clinic, such as Alaska Sleep Clinic. Our experts can provide a fully comprehensive evaluation of your sleep troubles and prescribe the best treatment for your dilemmas. If you live in the Alaska area, then be sure to give our experts a call for a free evaluation.

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Topics: alaska sleep clinic, exercise, sleep apnea dangers

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