But, while there are many scientifically-proven ways to improve the time spent between the sheets (no, not that time between the sheets), researchers are still exploring the relationship between exercise and sleep. In one recent study, scientists looked at the effects of exercise on sedentary women and men in their 60s who had been diagnosed with insomnia. Those who participated in a 16-week exercise intervention slept longer and woke up less often than those who remained inactive. But, researchers also noticed that participants’ insomnia only improved after the 16 weeks of exercising were up, and didn’t get better immediately. On the other hand, when the volunteers slept poorly, their workouts the next day were significantly shorter.
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The relationship between exercise and sleep quality still depends on factors like exercise intensity and even the time of day of a workout. One study found participants who exercised in the afternoon reported fewer disruptions in sleep than those who hit the gym in the morning. And, some researchers think a moderate level of activity at least six hours before bedtime can improve sleep quality. Experts are still a bit undecided when it comes to exercising at night, but most agree it’s best to avoid working out a few hours before hitting the hay.
Of course, it can take some time to adjust to a new exercise routine and see any big changes in sleep patterns. But, there’s still enough evidence to say it’s worth committing to a more active lifestyle. And, after all, getting some quality sleep is a pretty dreamy reward.
Full disclosure: sometimes, we're lazy. So, whether it's seven ways to simplify our morning routine or how to make our time at the gym actually enjoyable, we're into it. And to keep us on track, we've turned to Greatist, because they've got us excited about staying fit — and having fun doing it.