Hospitalist Danielle Wall, M.D.’20, assistant professor of medicine at the Larner College of Medicine and resident sleep advisor at Sit ’n’ Sleep, weighed in for a Real Simple article on the best—and worst—times to exercise for a good night’s sleep.

Exercising early in the day helps align your body’s natural rhythms with the day-night cycle, making it easier to stay energized during the day and feel sleepy come nightfall, Wall says, and early afternoon works well for exercise, too. “It also raises core body temperature in the earlier part of the day, which is a main trigger for sleep onset.”

Wall’s advice on exercise:

• “Aerobic exercise, such as walking, swimming, and cycling, has been correlated with improved sleep depth and reduced sleep onset latency.”
• “Resistance training also facilitates improved sleep, particularly when combined with aerobic exercise.”
• “Yoga is especially helpful for those with stress-related sleep issues as it activates the parasympathetic nervous system and helps to promote relaxation.”

No matter what kind of movement you go for, or what time of day you do it, what matters most is making it stick. “The key is consistency—it’s important to listen to your body and do what you respond well to and then making it into a habit,” says Wall. “This will help reinforce a healthy routine.”

To improve your sleep health, our experts suggest aiming for a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. “Even walking for 30 minutes five times a week will improve sleep over time,” says Wall. “The impact may not always be immediate, but after a few weeks, most people notice they fall asleep faster, awake fewer times throughout the night, and wake up feeling more rested.”

Read full story at Real Simple