10 Minutes of Daily Exercise Can Improve Sleep Quality, Experts Say

Engaging in just 10 minutes of daily exercise can lead to more restorative sleep, according to experts and a recent study.

Brendon Stubbs, a professor of physical activity and mental health at King's College London, suggests that a brief period of physical activity can raise the body's heart rate and temperature. As the body recovers and cools down, the brain receives signals to initiate sleep. This theory is supported by a U.S. study published last year, which found that 10 minutes of daily exercise can significantly increase time spent in the most restorative stage of sleep, promoting a feeling of being refreshed the following day.

The study, published in the Journal of Physical Activity, indicated that the exercise does not need to be intense. The activity level was defined as exercise that causes one to breathe harder than normal while still being able to hold a conversation.

Recommended Exercises

For individuals new to exercise, a brisk 10-minute walk is recommended. This involves a gentle start for a couple of minutes, followed by picking up the pace until slightly out of breath, and maintaining that level. Walking outdoors offers the additional benefit of lowering stress hormones like cortisol, which can disrupt sleep. A racing mind is identified as a common reason for insomnia.

Stubbs also suggests creating a mini-gym at home, utilizing a kitchen space for simple movements. This can include repeatedly standing up from and slowly sitting down in a sturdy chair for 45 to 60 seconds, performing five push-ups against a kitchen counter, and marching in place for a few minutes. Finishing with punching forward at shoulder height while seated can also be beneficial. If stairs are available, walking up and down them at a steady pace for about a minute can be a helpful addition.

Cycling, either on an exercise bike or a regular bicycle, is another recommended option. Dr. Sophie Bostock, a leading sleep scientist, suggests incorporating a short cycle into the 10-minute routine, ideally outdoors for the added benefit of daytime light exposure, which supports the body's internal clock.

For those who are fitter, a circuit routine involving exercises like squats, reverse lunges, glute bridges, side steps with overhead arm movements, and shadow boxing can be effective. This could involve 40 seconds of movement followed by 20 seconds of rest, repeated twice. If completing this in one 10-minute session is too challenging, the exercises can be split into three shorter bursts throughout the day.

Considerations

While a 10-minute workout is not a guaranteed cure for sleep issues, experts emphasize that consistency and finding enjoyable movement are key. Stubbs advises against strenuous exercise in the hour before bed, as it can be overstimulating.

Individuals with heart conditions or those who have been inactive for a prolonged period should consult their general practitioner before starting any new exercise program. Cognitive behavioral therapy for insomnia is also noted as a first-line treatment, for which a GP can provide a referral.