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Sport and Sleep

female lifting weightsIt is no longer to be proven; the practice of regular physical activity is beneficial for health: it allows you to stay in shape while fighting against the chronicity of pain.

But practiced in bad conditions, it can cause certain disorders such as insomnia if it is practiced just before going to sleep.

According to current recommendations, physical activity within three hours of bedtime is not recommended.

Before these three hours, the practice of intense physical activity naturally increases the body’s need for sleep, which has accumulated throughout the day.

What exercises can help you sleep well?

Resistance Exercises:

Resistance training is a form of exercise that works your muscles against a weight or force. These exercises include the use of weights, resistance bands as well as body weight.

They are recommended to improve sleep and cardiovascular health.

Here is an example of resistance exercise routine if you want to start a gentle regular physical activity:

  • Pumps: 3 series of 10 repetitions
  • Front and side plank: 3 series for 30 seconds, each
  • Chair: 3 times for  15 seconds each

Aerobic Exercises:

This type of exercise can improve total sleep time and the ability to sleep through the night.

Aerobics has been shown to be particularly effective for people with insomnia and other sleep disorders.

It may help insomniacs fall asleep faster, leading some researchers to recommend aerobic exercise as a treatment for this disorder.
In one study, a single session of intense aerobic exercise significantly reduced anxiety in people with insomnia.


Yoga is all about meditation, breathing, and holding different postures. Studies provide that it can help relieve stress, reduce anxiety and depression, and promote mental well-being.

Getting your spine regularly adjusted may help you to improve your sleep, with an exercise routine tailored to you.

We’re here for you. Contact our team to book an appointment.

Yours in Health,

Marine HELIP, D.C.


American Heart Association
AFC Chiropractic

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