Summer Sleep Reset: Day 2 🏃🏼‍♀️

Jul 23

Hi there,

It’s Day 2 of the Summer Sleep Reset, and today’s shift is all about movement: for SLEEP.

Today’s tip: Move Before Noon

A walk, a stretch, a run, hitting the weight room, a spin class, even a quick set of squats in your kitchen, anything that gets your body moving and heart rate before lunch can help you sleep at night.

*Bonus points for moving outside or by a window.

Here’s why it works:
Physical activity builds adenosine, a chemical that naturally makes you sleepy later on. The more you move during the day, the stronger that pressure to rest becomes at night.

Movement also raises your core body temperature, which helps you feel alert. That’s also why earlier is better. Late-night workouts can actually delay your wind-down because allowing the body to cool down is a key signal for sleep onset.

So if you can, get your workout in before lunch.

Your body (and your bedtime) will thank you.

More tomorrow,
Sarah

Scientific References:

Zheng et al. (2022). Neurosci. Biobehav. Rev. — Resistance training promotes sleep via energy expenditure and adenosine.

Miyazaki et al. (2001). J. Biol. Rhythms — Exercise timing affects melatonin rhythms and sleep onset.

Oda & Shirakawa (2014). Sleep Biol. Rhythms — Morning exercise improves circadian rhythm alignment and sleep latency.