Strength training can improve sleep in several ways:
-
Regulation of cortisol: Strength training can also help to regulate cortisol levels, a hormone that is released in response to stress. Elevated cortisol levels can interfere with sleep, so regulating cortisol through strength training may improve sleep quality.
-
Increased physical fatigue: Strength training can increase physical fatigue, which can make it easier to fall asleep and stay asleep throughout the night.
-
Increased Adenosine - Exercise has been shown to increase adenosine levels in the brain. Adenosine is a natural chemical that is produced in the body and plays a role in promoting sleep with feelings of fatigue.
-
Regulation of circadian rhythm: Strength training can also help to regulate the body's circadian rhythm, which is the internal biological clock that regulates sleep-wake cycles. Performing resistance training and other forms of exercise at the same time each day may help to establish a consistent sleep routine, making it easier to fall asleep and wake up at the same time each day.
-
Improved body composition: Strength training can improve body composition by increasing muscle mass and reducing body fat. For some, improvements in body composition can decrease symptoms of sleep apnea, a condition that causes breathing disruptions during sleep.
One of the best resources on sleep, circadian rhythms and exercise is the Huberman Lab podcast by Dr. Huberman, a neuroscientist at Stanford School of Medicine.
Try weight lifting an Obshay periodically throughout your day to potentially improve your sleep.