If you're an enthusiastic swimmer, you likely share an appreciation for the exhilarating experience of completing a few laps. The feeling of gliding through the water and reaching that rhythmic state is not just enjoyable; it can be quite therapeutic. As someone who has cherished swimming since childhoodgrowing up just across the street from my hometown's poolI have spent countless summers immersed in this aquatic world. My experiences range from joyous afternoons with friends to swim lessons, eventually becoming a swim instructor, working as a lifeguard, and even competing in various swim events.

Swimming isn't just a fun pastime; it is supported by scientific research as well. The concept of the "blue prescription," often referred to as the Blue Mind Theory, was popularized by marine biologist Wallace Nichols. This theory posits that there exists a unique, beneficial connection between humans and water. Engaging with water or blue space is suggested to elevate levels of neurotransmitters in the brainsuch as dopamine, serotonin, and oxytocinwhile simultaneously decreasing cortisol levels, which are known to contribute to stress. Intrigued by these findings, I embarked on a journey to determine if swimming would positively influence my sleep quality.

Initial Thoughts and Expectations

For my personal experiment, I aimed to investigate how swimming and the surrounding water environment would impact my sleep quality. A recent survey conducted by CNET revealed that American adults are willing to invest nearly $1,000 each year to enhance their sleep quality. With this in mind, I thought swimming could serve as a low-cost strategy for me to invest in my own sleep health. Unfortunately, my proximity to natural bodies of water like lakes or oceans is limited, but I do have access to an indoor pool nearby, which became my chosen venue for lap swimming.

I dove into this investigation with a strong assumption: I believed I would sleep better on days when I swam. The calming and meditative effects of being around water, combined with swimming's recognized health benefits, seemed promising when it came to improving my nighttime rest. To gain further insight, I consulted licensed psychotherapist and sleep specialist Annie Miller, who explained that physical movement and exercise heighten the body's natural sleep drive. This drive facilitates a greater feeling of sleepiness and enhances overall sleep qualityqualities that swimming inherently possesses.

Swimming promotes deeper, more mindful breathing, which encourages relaxation. Deep breathing can positively impact sleep quality, Annie emphasized.

While Im not a scientist, I made diligent efforts to maintain consistency in my experiment. I limited myself to two cups of coffee in the mornings and kept my diet unchanged throughout the days. Importantly, I refrained from engaging in any other strenuous activities on days when I did not swim.

I committed to swimming a consistent distance of 1 mile on each swim day. The only variable I altered was the pace at which I completed the mile, which typically ranged between 38 to 40 minutes. I meticulously tracked my workouts and sleep data using my Apple Watch, deciding to analyze the information at the conclusion of my trial period to avoid any premature biases in my results. Surprisingly, I quickly observed that my sleep quality seemed to diminish on nights following swim days as compared to the nights after days without swimming.

Swimming vs. Sleep Data

Upon reviewing the results of my experiment, I was taken aback by what I discovered: On average, I actually experienced less sleep and spent more time awake on the nights after swimming compared to nights without swimming, which was the direct opposite of my original hypothesis.

When I compared my sleep patterns on swim days with those on the subsequent off-dayreferred to here as a "recovery day"an intriguing trend emerged. My total sleep duration on swim days averaged just under 7 hours, with about an hour of wakefulness during the night. In contrast, my total sleep time on recovery days significantly increased to around 8.5 hours, alongside a notably reduced wake time of approximately 30 minutes.

The Results

Honestly, I was perplexed by these findings. My curiosity led me to conduct some online research to see if others had encountered similar experiences. I stumbled upon insights from writer and competitive swimmer Olivier Poirier-Leroy, who suggested that intense workouts can indeed disrupt sleep due to elevated levels of cortisol and norepinephrine (adrenaline). It can take up to 48 hours for norepinephrine levels to stabilize following high-intensity exercisesomething that seemed to resonate with my situation. It became clear that the intensity of my swimming sessions and the timing of my workouts were crucial factors influencing my sleep quality.

Exiting the swim facility with wobbly legs was likely a sign I was pushing myself a bit too hard. While the results were not what I had anticipated or hoped for, I did notice several other noteworthy changes throughout this experiment that may be more challenging to quantify but are worth sharing.

Stress Relief Through Swimming

My lap swimming sessions were typically scheduled for the middle of my workday, around 1 p.m. Each time I prepared to leave for the pool, a sense of sluggishness and stress crept in, especially with looming work tasks. On some days, I even experienced tension headaches prior to my swim and felt less enthusiastic about my workout.

However, during my swim, those negative feelings would gradually wash away. It became increasingly apparent that I was entering a meditative state, focusing solely on my breathing and calming my mind. After each session, I noticed a remarkable improvement in my mood. I was less anxious and did not suffer from the typical afternoon slump that often drove me to grab another cup of coffee to power through the remainder of my workday. Instead, I felt physically fatigued yet mentally revitalized and ready to tackle my to-do list.

This immediate impact of swimming was undeniable, but the influence on sleep quality could vary based on several factors, including the timing, intensity, and individual responses to exercise.

Conclusion and Final Thoughts

While I maintain that being in and around water had a distinctly calming effect on me, as suggested by the Blue Mind Theory, it appears that the spikes in cortisol levels I experienced from more strenuous swimming workouts may have outweighed these benefits, impacting my sleep quality adversely. In light of this, I plan to continue my swimming journey, taking cues from the insights gained through this experiment. I intend to explore less intense workouts and focus on spending time near water to further investigate these theories.

For anyone else seeking ways to enhance their sleep, consider incorporating simple strategies, such as reducing technology usage before bedtime, establishing a calming routine, journaling, or meditating. And remember, it's crucial to exercise at an intensity level and at times that suit your bodys needs.