Exercise can reduce stress and improve sleep – particularly for women with breast cancer

Exercise Can Reduce Stress and Improve Sleep – Particularly for Women with Breast Cancer

Stress and Sleep: A Challenging Combination

When you’re suffering from stress, it can affect almost every aspect of your life – even down to how well you sleep at night. While it’s normal to experience stress over things every now and again, if it continues to affect your sleep in the long-term, it can lead to poorer quality sleep and even insomnia.

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The Consequences of Chronic Stress

This may, in turn, lead to other health problems, such as depression, cancer relapse, and early death. Chronic stress can also exacerbate underlying conditions, making it difficult to manage symptoms and improve overall health.

The Connection Between Exercise and Stress

But our recent review suggests that physical activity may be key to improving both stress levels and sleep. To conduct our review, we looked at all possible studies ever published on this topic. Around 60% of the studies we looked at happened to be done on women with breast cancer, while the other 40% were done on a more diverse range of participants, including men and women without breast cancer.

The Benefits of Exercise for Stress and Sleep

Our findings suggest that, in general, exercise was effective for reducing stress levels and improving sleep. Other studies that have looked at a more diverse group of participants have also shown that physical activity can help lower stress and can help people get a better night’s sleep. Research also suggests that exercise may be beneficial for people with other health conditions, such as depression or sleep disturbances.

The Role of Cortisol in Stress and Sleep

Cortisol is an essential hormone in the body. It works with our brain to regulate a number of important body processes, including mood, immune system function, and metabolism. It also triggers our "fight-or-flight" response when we encounter things that are scary or stressful – hence why it’s often called our "stress hormone."

How Cortisol Affects Sleep

Cortisol also plays an important role in sleep. Cortisol levels change throughout the day, but are generally at their peak in the morning, around 30-45 minutes after waking up, helping us feel alert and ready to take on the day. But gradually these levels decline throughout the day, which helps us feel tired and fall asleep at night. However, in times of stress, you may experience higher cortisol levels in the evening – which makes it harder to get a good night’s sleep. Poor sleep in turn increases stress by affecting the way the body produces cortisol.

The Role of Exercise in Regulating Cortisol

According to our review, physical activity counterbalances this negative spiral by regulating cortisol levels – which simultaneously improves sleep quality. We found that light-to-moderate intensity exercise (such as running and yoga) seem to be the most beneficial in improving stress and sleep. But our study also suggests that exercise works best at reducing stress and improving sleep when it’s tailored to each person’s preference.

Why Exercise Works

Previous research suggests a couple of possible reasons why exercise is so good for reducing stress and improving sleep.

The Hormetic Effect of Exercise

First, exercise can be seen as a "hormetic" stressor. Hormesis is that sort of good stress that keeps your body alert. During exercise, your body is exposed to various forms of stress – such as the stress your muscles experience because of the extra demand placed on them. These stressors simulate existing mechanisms that your body uses to withstand greater stress.

The Importance of Exercise Intensity and Enjoyment

Either too little or too much exposure to exercise stressors can lead to poor health. It’s that sweet spot that regulates cortisol and improves sleep (and overall health). But this sweet spot differs from person to person – and may even be affected by your own mental state when you exercise.

Tips for Incorporating Exercise into Your Daily Routine

Second, it’s important to consider the type of exercise you do – as this can determine whether or not it makes you feel relaxed or more stressed. This is why it’s essential that you enjoy the exercise you do. You may also want to change the intensity of the exercise you do depending on the time of day.

Conclusion

In conclusion, exercise is a powerful tool for reducing stress and improving sleep. Whether you’re a woman with breast cancer or simply looking to improve your overall health, incorporating physical activity into your daily routine can have a significant impact on your well-being. By regulating cortisol levels and improving sleep quality, exercise can help you feel more energized and focused throughout the day.

FAQs

Q: Can exercise really help with stress and sleep?
A: Yes, exercise has been shown to be effective in reducing stress levels and improving sleep quality.

Q: Who benefits most from exercise for stress and sleep?
A: Women with breast cancer, as well as people with other health conditions, may benefit particularly from exercise for stress and sleep.

Q: What type of exercise is most beneficial for stress and sleep?
A: Light-to-moderate intensity exercise, such as running and yoga, seems to be the most beneficial for improving stress and sleep.

Q: How can I incorporate exercise into my daily routine?
A: Choose an exercise that you enjoy, and try to do it at a time of day that works best for you. You may also want to adjust the intensity of your exercise based on your mental state and the time of day.

Q: Can exercise really affect cortisol levels?
A: Yes, exercise has been shown to regulate cortisol levels, which can help improve sleep quality and reduce stress.