Exercise Reduces Stress and Improves Sleep for Women with Breast Cancer

Exercising Your Way to Better Sleep

Stress is a common feeling that can affect nearly every aspect of your life, including the quality of your sleep. When you’re dealing with stress, you may find it harder to fall asleep, or you may wake up frequently during the night, leading to poor quality sleep. Research suggests that physical activity may be a key to improving both stress levels and sleep, especially for women with breast cancer.

In a recent review, our team analyzed all published studies on this topic and found that, in general, exercise was effective for reducing stress levels and improving sleep. We also looked at the impact of exercise on stress and sleep quality for women with breast cancer, as they are particularly affected by chemotherapy-related side effects like stress and poor sleep.

Why Exercise Works for Stress Relief and Better Sleep

Research suggests that exercise may work by regulating cortisol levels. Cortisol is a hormone that is released when you’re feeling stressed or excited, and it plays an important role in our sleep-wake cycles. When you’re not sleeping well, it can affect cortisol production, leading to poor sleep.

Exercise, whether it’s aerobic or strength training, can also be a source of good stress – also known as hormesis – which is different from bad stress. When you exercise, you expose your body to a certain level of physical stress that simulates existing mechanisms to deal with stressors. This can actually help you become more resilient and able to handle future stressors.

Achieving a Balance in Cortisol and Exercise

Cortisol levels can rise when you exercise, which may seem counterintuitive. However, when you exercise in moderation, cortisol levels tend to return to normal, which can help you fall asleep better and stay asleep throughout the night.

It’s essential to note that not everyone has the same sensitivity to exercise or cortisol production. For some, higher cortisol levels during exercise may exacerbate their anxiety or stress levels, which can hinder the quality of their sleep.

The Importance of Timing in Exercise

When and how often you exercise can have a significant impact on cortisol levels and, subsequently, the quality of your sleep.

Research suggests that morning exercise can be a great way to increase cortisol levels, providing a boost of energy throughout the day and helping you wind down in the evening. However, the intensity of the exercise should be adapted to individual preferences.

If you find that intense exercise affects your cortisol levels in a way that disrupts your sleep, it’s best to opt for lower-intensity exercises like yoga, tai chi, or leisurely strolls, especially in the evenings or before bed. Not everyone can or wants to exercise in the morning, which is completely okay. The essential thing is to choose exercises that you enjoy, and incorporate them into your routine that works for you.

Conclusion

Incorporating exercise into your daily routine can have significant benefits for both your mental and physical well-being. By managing cortisol levels and addressing stress, you can improve the quality of your sleep. Women with breast cancer can be particularly susceptible to chemotherapy-related side effects that affect stress and sleep, so incorporating moderate exercise into their routine may be especially helpful. Ultimately, the sweet spot in exercise and cortisol regulation may vary depending on individual preferences and mental state, so it’s crucial to experiment and adapt your approach as needed.

FAQs

Q: Can exercise actually worsen sleep quality?
A: Yes, intense or excessive exercise can increase cortisol levels, potentially disrupting sleep quality. However, moderation is key. Choose exercises you enjoy, and tailor your routine to individual preferences.

Q: Can exercise help alleviate stress and improve sleep quality?
A: Yes. Exercise can work as a good stress, also known as hormesis, to simulate existing mechanisms in the body and promote resilience. When done moderately, exercise can also help regulate cortisol levels and improve sleep quality.

Q: What exercises are best for managing cortisol and stress?
A: Morning exercise, particularly in the context of moderate-to-vigorous-intensity exercises like running or yoga, may be beneficial. Low-intensity exercises like leisurely strolls or relaxation techniques like yoga and tai chi may also be helpful in promoting relaxation.

Q: Can people with specific health conditions, such as depression or sleep disorders, still benefit from exercise?
A: Yes. Exercise may be beneficial for individuals with depression, anxiety disorders, or other mental health conditions, although it is crucial to consult with a healthcare provider before starting an exercise program.