Exercise, Sleep, & Mental Wellness (Mental Wellness Month 2025)

Exercising strengthens your entire body. However, intense exercising before going to sleep can be overstimulating and can interfere with your sleep. Intense workouts are not recommended before going to sleep because it makes you more awake. Also, it makes you feel energetic especially if you have a protein shake, green juice, or other beverage after working out. Yet, intense workouts can be beneficial if you exercise every other day and rest between exercises during the day. 

However, exercising is beneficial for your mental wellness and can improve your sleep. You can do gentle stretches, or slow yoga poses to help you relax one or two hours before going to sleep. Some stretches that you can do are arm stretches, neck stretches, and knee stretches. Additionally, yoga poses such as legs up the wall, the low lunge, child’s pose, supported fish pose, cat-cow stretch, and the corpse pose are relaxing poses to do before going to sleep. Yet, it is important not to do too much exercise that makes you sweat a lot before going to sleep. 

As well as improving your mental wellness, exercise is beneficial for your cardiovascular system and reduces stress. It is recommended to have a schedule for intense workouts and not to do rapid exercises before going to sleep. Exercise and mental wellness can improve your mood. Additionally, exercising can help with your memory and help you concentrate. Avoid drinking beverages with alcohol, caffeine, and energy drinks during your dinner time because it can interfere with your sleep. 

Last, you can boost your self-esteem by exercising for your mental wellness. It is necessary to practice working out at a slow pace before practicing intense workouts during the day. Another tip is to do strength training and a gentle form of exercise especially if you have pain or discomfort. Always consult with your doctor before doing intense workouts and if you need to modify your exercises for medical conditions. Find time to do physical and mental exercises for your mental wellness to help your mind and body to relax. 

Nonetheless, you can keep track of your exercises with a chart, a journal, or a calendar to help you remember to add exercise to your lifestyle. You can add thirty to forty minutes of exercise during the week and add one hour of exercise during the weekends. Avoid overtraining because you might feel too tired and might lose motivation for exercising for your health. As well as feeling fatigue, changes in your mood, and it disrupts your sleep. Seek professional help if you have overtraining syndrome, an exercise addiction, or other symptoms due to strenuous exercise.

No matter what type of exercise you do for your mental wellness, always make it fun and avoid feeling boredom with your exercise session. Listen to your body and hear your respiration. Use your senses and listen to your thoughts when you are exercising. Practice body positivity and positive affirmation help you to feel confident with your physical appearance. It is recommended to exercise three days per week or consult with your doctor about how many days you need to exercise for your health. 

Make sure you have a calm environment for exercising. Avoid distractions and if needed avoid taking naps during the day to help you sleep better. Besides exercising, keep track of what you eat, including your snacks before you do physical activities. Check your sugar levels before and after you exercise, especially before going to sleep. Here are websites with information about adding exercise to your daily routine. 

Best Workout Routine to Do Before Bedtime:

Best Workout Routine to Do Before Bedtime

16 Tips to Triple Your Workout Effectiveness-Zen Habits Website:

16 Tips to Triple Your Workout Effectiveness-Zen Habits Website

The Right-and Wrong-Way to Approach Working Out with Migraine-SELF:

The Right-and Wrong-Way to Approach Working Out with Migraine-SELF

 

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