According to the NHS (2024), a healthy adult usually needs around 7 to 9 hours of sleep. This is so the body can reset and achieve a state of homeostasis. As researched by Sharon et al. (2024), homeostasis is the body’s condition whereby the physiological and chemical changes incurred through the stresses of daily life are put back to normal. For example, helping the body repair micro tears in muscle tissue after strength training.

This process is known as ‘protein synthesis’ which creates new muscle tissue following vigorous exercise. Without the correct lifestyle, it is processes like these which are negatively affected, despite the quality and frequency of weekly exercise sessions. Therefore, without adequate sleep, completing Gym-based workouts to see progress towards future health-related fitness goals is made increasingly difficult. Specifically, Bodziony & Stetson (2022) suggest that if a person’s sleep pattern is on average less than 7 hours, the likelihood of exercising drops significantly.

Similarly, taking part in adequate exercise directly improves the quality of sleep a person experiences. Alnawwar et al. (2023) highlights that regular exercise can lead to improved sleep latency and quality. To gain the most benefit, moderate intensity exercise is the most effective, while high-intensity physical activities, especially in the evening or close to bedtime, may lead to difficulty sleeping.

What Types of Exercise Have the Biggest Impact on Sleep Quality?

In simple terms, any exercise which is aerobic, low-medium intensity and enables you to focus on breathing control will have the biggest impact on sleep quality. The following exercises will enable you to merge the well-researched benefits of mindfulness and aerobic training, which Verma et al. (2024) reports to have a significant impact on sleep quality. You should aim to train in zone three, which is 70-80% of your max heart rate.

Rowing Machine

Starting in a squat position with arms fully extended holding the handle, push from the legs until the bar is in line with your knees. Then flex the arms to bring the handle nearer to your hips at which point the hips need to fully extend. This allows the arms to pull the handle to your chest. Throughout the drive phase (pulling the handle), controlled expiration is important. Once in this position, begin to flex the legs and extend the arms to return the handle to its original position. This is known as the recovery phase, in which controlled inspiration should take place.

Ski Machine

Using a Ski Trainer, stand with feet shoulder width apart, engage your core and hips to pull the handles down by your thighs. Return to the starting position with your hands nearly fully extended above your head, this can be described as a ‘triple extension’ position whereby your arms are above your head, hips extended and ankles plantar flexed. This is the optimal position to begin the drive phase of the repetition.

When in the ‘triple extension’ position, your lungs should be filled with air ready to exhale during the drive phase. Exhaling should finish when the handles are next to or just below your thighs. Whereas, inhalation should finish when the handles are fully extended above your head.

Sled Pulls

Begin in a squat position with legs at a 90-degree angle. Reach forward with both hands holding a battle rope until tension is felt in the upper back (particularly the latissimus dorsi muscle). Load the hamstrings then straighten up as quickly as possible. Throughout this phase of the movement, expiration needs to take place. Lower back to a squat then repeat (an optional walk back can be added but this would make controlling your breathing tricky). This is when inspiration takes place.

Kneeling Power Slams

Using an exercise mat, kneel down so that both knees are in line with either shoulder. Grab a Slam Ball whilst keeping a neutral spine. The heavier the ball, the more important it will be to engage your core and lower back. Keep the ball close to your body by flexing the elbows as you pick it up. Once the ball is directly above your head with arms fully extended, engage your core and upper arms to throw the ball to the ground with as much force as possible.

Adjust the tempo of each repetition to help focus on breathing control. Remember to inhale when the ball is being lifted, and exhale as soon as you flex your arms and engage your core. This will help synchronise breathing and muscular contraction.

Landmine Squat and Press

Stand with feet shoulder width apart and toes pointed out slightly. Rest the barbell on your palm with fingers interlocked to prevent wrists from crossing over. Squat down to at least 90 degrees with the barbell touching your Sternum, pause for a moment, then explode upwards to create enough momentum to extend the arms. This compound exercise will allow you to adjust the tempo to make it a more ‘mindful’ and aerobic exercise. As a minimum, each phase of the repetition should last 3-4 seconds.

Kettlebell Deadlift to Overhead Press

Stand with your feet slightly wider than shoulders and toes pointed out. Hold a kettlebell in one hand, positioned between your feet. The other arm will be pointed behind you to provide greater balance. With a neutral spine, lift the kettlebell to your chest by rotating your wrist. Press the kettlebell overhead using just the arm or incorporate a squat if lifting a heavier weight. Lower it to the ground in the same way and repeat. Expiration needs to take place when the kettlebell is at chest level ready to be pressed above the head. Inspiration occurs when the kettlebell is lowered to the ground. Need some storage for your kettlebells? We also sell Kettlebell Racks!

Decline Sit-Ups with Weighted Press

Hook your feet under the pad on a sit up bench and start by lying down on your back with the dumbbell resting across your chest. Focus on exhalation on your way up as you press the dumbbell above your head ending with your elbows by your ears. Inhale on the way down as you lower the dumbbell back down to your chest. The benefit of adding a weighted press is that you can increase the tempo of the positive phase of the repetition and focus on breathing control for a longer period of time.

In summary, if your exercise goal is to keep healthy and support a healthy sleep pattern of 7-9 hours per night, then these 7 exercises are well worth incorporating into your gym workouts. An interesting finding was recently published by Pobocik et al. (2020) who found that the body's melatonin secretion (which is considered an internal sleep regulator) may be improved by regular exercise. In particular, moderate aerobic exercise may increase the production of night-time melatonin, thus improving internal sleep regulation and positively impacting sleep quality. Lastly, focus on keeping exercise within an aerobic heart rate zone (70 - 80%) so that intensity does not prevent breathing being synchronised with each phase of a repetition.

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Tags: Exercise Type > Cardio ; Exercise Type > Strength ; Misc > Lifestyle