Physical exertion improves quality of sleep

Why is sport important for sleep?
As positive as sleep is for athletic performance, sport is also good for a good night's sleep. Sport is one of the most effective means of reducing stress, emptying the mind and wearing the body out. All this helps us feel exhausted in the evening and fall contentedly into bed. Slipping under the covers tired and with a clear head helps to improve the quality of sleep or counteract sleep disorders. A moderate sports programme is therapeutic for sleep problems. In particular, people who occasionally suffer from mild problems falling asleep or staying asleep can benefit from moderate exercise. However, a certain regularity and consistency in practising sport is necessary.

Sleep and insomnia
However, anyone who overdoes it with training and sports activities misses the "sound night of sleep" target. Stress hormones and anxiety increase. It becomes difficult to fall asleep and stay asleep. Anyone who is very active in sports over a longer period of time and struggles with sleep problems should definitely rethink their training and recovery strategy. Overtraining could be the result or already exist. The lack of sleep and poor quality sleep make for poor recovery, and that in turn decreases training progress, causes dismay, and increases the risk of injury.

Sport as a sleeping aid
In order for sport to positively impact sleep, the recommendation is not to be physically active too late into the evening. Gruelling training sessions or competitions result in more adrenaline in the blood, which can only be reduced gradually. Therefore, less strenuous sports and training sessions of moderate intensity are more appropriate before bedtime. As a rule of thumb, no more excessive exercise should be done about two hours before going to bed.