Why exercise is the key to getting a good night’s sleep


These days getting a good night’s sleep is easier said than done — no matter how many sheep you can count in one sitting.

So how do you get decent shuteye with so much going on in the world?

Well, the key is not what you do when you go to bed. 

It’s what you do before it. 

Let’s get physical — the sleep benefits of exercise 

Working out is not just about improving your rig.

As the Department of Health website states, regular exercise can bring many health and wellness benefits including improved sleep.

Part of this is because yes, exercise makes you tired. 

But it’s also due to the fact that exercise releases endorphins. Once these chemicals start to leave the body, your brain starts to wind down. 

Exercise also increases your core body temperature. Around 30 to 90 minutes after exercising your core temperature starts to fall. 

It’s this decline that makes you feel sleepy. 

Getting started and setting a fitness plan 

Knowing you should exercise is one thing — getting started is another. 

Southside Academy of Combat Martial Arts Instructor, Mas Taufan, says setting a fitness plan is a great place to start.

“Don’t limit yourself, even if it seems impossible or impractical,” he says. 

“Remember, the system is more important than the goal.”

1.Consistency is key

Mas says part of the challenge of seeing a fitness plan through, especially when you’re first getting started, is sticking to it.

“It takes 21 days to create a habit and 90 days to make it a lifestyle,” he says. 

“So be patient, work hard and stay consistent.” 

2.Write it down and hold yourself accountable

Mas also believes deadlines and incentives can work wonders.

“Note down your progress so you can see if you’re not hitting your targets,” he says. 

“That way you can manage yourself and hold yourself accountable.”

3.Don’t be afraid to take baby steps to build momentum

Incremental gains are the name of the game, especially when you’re getting started. 

Mas says patience and consistency will always lead to better results. 

Here’s a sample introductory plan he shared with us for those that want to get into the habit of jogging:

  • Week 1: Walk every day for 20 mins
  • Week 2: Increase walking to 30 mins 
  • Week 3: Walk 20 mins and jog 10 mins 

4.Stay positive and don’t let anyone discourage you

Good vibes are the name of the game in fitness. 

Mas says surrounding yourself with positive people will only set you up for success. 

“Stay away from people that complain, whinge and hate on others,” he says.   

“This toxicity serves you no benefit and can be contagious.”

Have you set, and stuck to, any fitness goals? Let us know here, we’d love to share your story.