Exercise And Sleep

[Chava]

I need to amp up my non-medication ways of promoting sleep (I've been increasing my sleep meds without telling my doctor because I keep thinking I'll cut back but I'm not seeing a good pattern).

I walk daily and do some other strength stuff (not a lot) but am wondering if it would make a noticeable difference to increase my exercise and get up earlier to do it before work. Currently I exercise in the evening, though not too late. It would take a pretty serious commitment on my part since I am extremely sluggish in the morning, but I need to push myself somehow. My mood is also very shitty.

Has anyone noticed sleep improvements with certain kinds of exercise (like cardio vs strength, vs more mindful like qi gong) or exercising at certain times of the day? I tend to easily spill into hyper-ness, but I assume if I exercised early in the morning this would be less of an issue. Mainly I have to stop being so dependent on sleep meds...I'll end up drinking again at some point just to knock myself out. Any tips along these lines appreciated.

 

[Deleted member 1860]

YES!!!!

I started walking (a lot) and running in January and I slept SO well at night! Unfortunately I've slacked off on the exercising, but hope to pick it up again soon. My sleep is OK for now, so I don't need it to sleep fortunately.

I was exercising smack dab in the middle of the afternoon as that was the warmest time of the day (and when you're only in the single digits, every degree counts!) I have no idea if it would have been different if I exercised in the morning or in the evening....Well, I simply do not do morning exercise as it takes time for my body to loosen up, and stretching just doesn't cut it. That is, I need to loosen up after sleeping and early morning exercise simply isn't kind to my muscles. Of course, this means that in the middle of summer I'll be running late at night (not advisable if you have sleep issues), but I seem to do OK with it.

 

[City Slicker]

I find that it takes some trial and error to find the combination of exercise and time of day that works best for your goal.

I rarely exercise at night if I want to sleep. Anything after about 6pm makes it difficult to sleep as I am pretty sensitive to the workouts - but not only that, I have to make sure I replace nutrition and water as well and that also can make for a fitful night with the rush from the workouts and the 'active' digestion happening while I am trying to sleep.

If I am not worried about sleep that night I go for long midnight runs and I find them relaxing and focussing but not necessarily sleep-inducing.

For me, the best time for exercise when I am wanting to be the most tired is early in the am. But if I am hitting a tough time of insomnia then the earlier the better. The sense of complete and grounded exhaustion comes on around 3pm and then again at about 9pm and I know it's going to be a good night of sleep.

I run distance but I also do krav maga and vigorous weight training sessions and I find anything that pushes me more is what works for sleep. If I am too used to a particular exercise I will change it up and keep my body challenged. When I run or workout in the cold for long distances early, early in the am it's the best thing for tiredness. I am a bear at an early hour but when I know I am doing it for a reason, I can quickly change my attitude. Especially once I see the positive effects - it makes it all worth it.

Good luck with your journey. Stick with it because it really does work when you lock onto your best combo.

 

[Chava]

Thanks @Solara and @City Slicker ....have my alarm set for early (so I can either hit snooze ten times, or go do a Pilates workout). I imagine fun music and just making it a good way to wake up. I have a feeling burning up more energy early will help. So starting tomorrow and will stick with it for a couple weeks, see how it goes...

No longer a runner, but I loved morning runs. So good. And the day felt so good. I just want to find this more natural way to feel awake and also asleep.

 

[Nam]

How did it go?

 

[Chava]

@Nam ...I did get up and got in a little 20 min. workout. I don't feel better or worse for it at this point, didn't feel so great this morning...but I've been a little sick and my legs have felt like lead. So nothing super strenuous this morning. But I'm glad I stuck to it. I think partly it's that idea within myself that I don't have to forever depend on drugs to knock me out but will keep trying different things...even just making myself get up earlier might help.

 

[City Slicker]

That's great @Chava. Keep at it.

Remember, it's just for you, something special you are doing for yourself - it's taking care of yourself and there's no pass or fail at the end of it. The more you stick with it, the more you find out about yourself and then before you know it - it just becomes part of who you are.

 

[Nam]

Hot yoga has totally screwed up my sleep patterns. I can't get to sleep until near five in the morning even though I'm so tired. I've tried yoga earlier in the day but I don't have enough sugar, salt, and water in my system for it. I'm still trying to find that balance. During the summer months, I might be able to go for walks in the morning, but that conflicts with my painting time...which is at night when the little ones are sleeping. This balance thing is hard.

Getting up early does help me with motivation but eventually I crash. I can't keep it up for more than a week. Sort of defeats the purpose of keeping a schedule.

Keep up the good work. I hope that it helps your chronic pain.

 

[Chava]

@Nam , movement usually helps my pain (though I can't do yoga...horrid on my joints). And no heavy lifting! Modified stuff, but strength is important. But the sleep thing is kicking my ass, partly because of my pain meds (which I am trimming down and switching out for gabapentin). Feels too high maintenance to have a body.

Thanks @City Slicker ...I want to stick with it... body does NOT feel good today but not because I got up just a little earlier and did some good moving. Just other junk. But nothing like a motivation killer. But I am going to keep the exercise (new physical therapy stuff also) and try to get more of it done early morning and just see what happens. Total sedative addict lately. Not loving that.