Discover the Positive Impact of Walking on Sleep Quality

Are you struggling to get a good night's sleep? The power of walking could be just what you need. Physical activity, such as walking, can have a positive impact on sleep quality all-round. What’s more, understanding the connection between sleep and physical activity could help you take back control of your sleep patterns all together.

As it’s nearly national Walking Day, we wanted to explore the benefits of walking for sleep quality as well as whether or not there’s an optimal time to take a stroll to improve sleep. From the holistic approach of walking and sleep to the important role of a good mattress in improving the quality of sleep, as well as some practical tips to incorporate walking into your routine for better sleep, this guide explains all the need to know info. Read on to discover how to walk your way to a better night’s sleep.

Understanding the connection between sleep and physical activity

When it comes to getting a good night's sleep, there are lots of factors that come into play. One that often gets overlooked is physical activity. Research has proven that regular exercise can have a positive impact on sleep quality and duration (1).

So, how exactly does physical activity influence our sleep cycle? Let's learn a little bit more about the science behind it.

When we exercise, our body temperature and heart rate increases. These increases set off a series of chemical reactions in our bodies that can lead to improved sleep. Exercise releases endorphins. And it’s these endorphins that can help to reduce stress and anxiety, which in turn helps to promote a more relaxed state of mind that is great for sleep (2).

What’s more, physical activity can also help to regulate our circadian rhythm. This is our body's internal clock that ultimately controls our sleep-wake cycles. By exercising on a regular basis, we help with the synchronisation of our circadian rhythms which can help us to fall asleep faster and wake up feeling much more refreshed too.

It's important to note that when we choose to exercise can also impact sleep. While any physical activity is generally considered a good thing, exercising too close to bedtime can be stimulating which could actually make it harder to fall asleep (3). It's recommended to finish up your workout at least a few hours before bedtime to allow the body to cool down and wind down ready to sleep.

So, if you're struggling with sleep issues, working regular physical activity like walking into your routine could be a game-changer. Not only will it help you achieve better sleep, but it also has some great health benefits too (4). Visit Bensons for Beds to explore a wide range of comfortable mattresses and essential sleep accessories that can also further enhance your sleep experience.

Benefits of walking for sleep quality

Walking is also for improving sleep quality. Incorporating a regular walking routine into your daily life can have a positive impact on the quality and duration of your sleep.

Here are some ways in which walking can improve sleep:

1. Increased Melatonin Production: Walking exposes us to natural light. This exposure helps regulate your body's internal clock and increases the production of melatonin, a hormone that promotes sleep.
2. Reduced Stress and Anxiety: Walking is a great way to relieve stress and anxiety (5), which are common factors that can prevent us falling asleep or lead to disrupted sleep cycles. Regular walks help to release endorphins that can boost our mood and reduce those feelings of stress and anxiety that are part and parcel of most of our daily lives.
3. Enhanced Sleep Efficiency: A regular walking routine can also help improve sleep efficiency. Sleep efficiency is the amount of time you spend asleep in relation to the total time spent in bed. Walking can help to regulate your sleep-wake cycle, making it easier to fall asleep and stay asleep during the night too (6).
4. Promotes Relaxation: Walking can be calming for our minds and bodies. It helps to relax your muscles and clears your mind, making it easier to destress before bedtime. This has the potential to result in a more restful night’s sleep more regularly (7).

Adding a regular walking routine into your daily schedule can be really beneficial for sleep quality. A good target to aim for is a minimum of 30 minutes of moderate intensity walking on most days. This should help you achieve those desired positive effects on your sleep. Remember to wear comfortable shoes and choose safe walking routes to make your walking experience enjoyable and hassle-free.

Optimal time for walking to improve sleep

For many of us, a morning walk will be the most effective for improving sleep (8). A brisk walk in the morning fires up our bodies’ natural circadian rhythm. Getting a dose of vitamin D from natural light in the morning helps to regulate melatonin production too (9).

But, if morning walks aren't an option, evening walks can still be beneficial. Although evening walks won’t have the same impact on our circadian rhythm as walking in the morning would, they are still handy for reducing stress and anxiety that’s built up during the day. A relaxing evening stroll helps to promote a calm and peaceful mindset. And this can have a positive influence your sleep quality (10).

Our bodies are completely unique. And what works for one person may not work for another. Listening to your body will help you find the right time of day to walk based on your lifestyle and your sleep needs.

The role of a good mattress in quality sleep

When it comes to sleep, comfort is key. A comfortable mattress provides proper support and helps to alleviate pressure points. This helps to promote healthy spinal alignment and minimises the risk of you waking up with aches and pains. A good mattress is a key component that can help you achieve a deeper and more restorative sleep.

A good mattress gives you that all important comfort and support needed to help your body recover after a good walk. Mattresses help to relieve muscle tension or soreness which is key for ensuring you get to enjoy a more restful sleep after a long walk.

At Benson's for Beds, we get how important a good night's sleep is. As such, we offer a diverse collection of high-quality mattresses that are designed to deliver comfort and support a-plenty. From memory foam to pocket sprung mattresses, we have solutions to suit all the different sleep needs and preferences you may have.

Practical tips to help you work walking into your daily routine

Walking is a great way to stay active and improve your overall health. Plus, it can also have a positive impact on your sleep. If you're looking to enhance the quality of your sleep, here are some practical tips to help you work walking into your everyday routine:

• Create a daily walking routine. Routines help to build healthier habits. Start by setting yourself some achievable goals. For example: walking for 30 minutes every day. You could also break this down into shorter intervals if that works better with your daily responsibilities. This could be three 10-minute walks, or two 15-minute ones spread over the course of the day.
• Schedule your walks. Scheduling your walks for a specific time, whether it's in the morning, during your lunch break, or in the evening, helps to establish a routine.
• Make time to walk. A lack of time prevents many of us from walking. But looking for opportunities to walk during those day-to-day activities can help. Park your car a little bit further away than usual or take the stairs instead of getting in the lift.
• Walk come rain or shine. Most of us are put off walking outdoors by less-favourable weather. But investing in the right clothing, accessories and footwear to ensure that walking is comfortable whatever the weather conditions can help you maintain this healthy habit.

Remember, the goal is to introduce walking into your daily routine gradually so that it becomes a sustainable habit. This will allow you to enjoy the physical and mental benefits of walking, while improving your sleep quality at the same time. So, lace up your shoes, step outside, and start enjoying the benefits of walking for better sleep.

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4341978/
2. https://www.ncbi.nlm.nih.gov/books/NBK482280/
3. https://www.health.harvard.edu/staying-healthy/does-exercising-at-night-affect-sleep
4. https://www.nhs.uk/live-well/exercise/exercise-health-benefits/
5. https://link.springer.com/article/10.1007/s12144-023-05112-z
6. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
7. https://www.headspace.com/meditation/walking-meditation
8. https://www.webmd.com/a-to-z-guides/health-benefits-morning-walk
9. https://www.sleepfoundation.org/bedroom-environment/light-and-sleep
10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6801055/