Last Updated on April 3, 2024 by Amanda Bowden
If you find it hard to get to sleep at night, or wake up frequently, you are probably eager to find a solution to your problems. There are many ways to improve your chances of getting a better sleep, the most common ones you can find out about here. But does running help you sleep?
I’m going to delve into the latest scientific studies about running and sleep to find out whether going for a run will help you nod off quicker.
I will also cover the best time of day to go for a run to get a better night’s sleep.
What does the research say? Will going for a run help you sleep better?
An interesting study in the Journal of Adolescent Health found that running does indeed help you sleep. They had a group of teens run for 30 minutes every day for 3 weeks, and a corresponding control group who didn’t run.
Even after only 3 weeks they found a significant difference between the 2 groups. The runners got to sleep faster and also slept better. This was measured by the amount of time in slow-wave sleep – which increased in the group that went for a daily run.
On top of this the group who ran everyday felt more alert during the day – their mood and concentration levels increased, and they felt less sleepy.
The limitation of this research is that it only involved teenagers, so we can’t know for sure that running will have such a positive effect on everyone.
We need more research on the subject – but unfortunately so far the research specifically on running and sleep is slim. However, there has been more of a research input into exercise and sleep, so we can draw some good insights from these.
Related: Running 5K Everyday – 3 Reasons Why You Should Start Now!
This review of the best scientific papers on exercise and sleep found some positive results. They looked at 34 different studies – all related to exercise and sleep – and 29 found that exercise, including running, really helped people sleep better.
That’s a pretty big majority, but what about the 5 studies that found that exercise didn’t help sleep? Well, the findings that exercise didn’t do much for sleep were the ones on children and teens – where the findings were less definite.
The people that showed most benefits from getting a good exercise session in were middle aged, and the elderly. Especially those with medical conditions.
The reason running, and exercise in general, can help sleep is not known for sure, although the scientists in the above study have some ideas.
They think that exercise helps you sleep better because:
- Exercise changes your body temp.
- Cytokine level changes.
- It could be to do with the positive effects from exercise on mood.
- Lower anxiety levels after exercising.
- How exercise influences your heart rate.
- And more…
Does Running At Night Help You Sleep?
For most people running at night will keep you awake – not help you get to sleep! You get such a rush of adrenaline and neuro-transmitters it can leave you with a buzz that makes you feel more alert.
If you want to make the most of the benefits of running for getting a good night’s sleep, it would be best to go for a run in the morning. If you can get outside the natural daylight will help regulate your circadian rhythms, therefore you’ll get the benefits from exercise, plus the benefits of bright light – which will both help you get better sleep.
If you can’t get a run in early in the day, it’s best to do it at least 2 hours before you go to bed. This will give you a good chance to calm down and get a really good night’s sleep.
Should I go for a run to get a better night’s sleep?
Most of the research on this one says a resounding YES!
If you are fit and healthy enough to get out for a run go ahead and give it a go. You’ll soon find out if it works for you. And, if not, at least you’re going to get lots of other benefits of running. Read this article for some inspiration: 18 Fantastic Benefits of Running a Mile a Day.
If you’re not already a regular runner it’s important to start out slowly so you don’t get injured. You could follow NHS Couch to 5K, or read our very gentle plan for beginners.
Runner | Writer | Science & Nutrition
🏃♀️ Hi, I’m Amanda at Running Matter, where love of running meets science and adventure!
👟 I’m in my element when out on the trails.
🌿 I have a BSc (Hons) First Class in Natural Sciences.
I love writing about how the latest science can improve running performance and nutrition. I’m curious about the human body’s limits and fascinated by ultra running.