How Regular Exercise Heals Sleep Disabilities
Regular exercise improves sleep and is beneficial for sleep disorders including insomnia and RLS. Tai chi and other forms of exercise can have especially powerful effects if you’re having trouble falling asleep or maintaining your restorative sleep, which often leads to sleeplessness. Regular exercise also helps boost your mood and improves your sense of well-being. This is especially true in older adults who experience reduced serotonin levels and higher cortisol reactions to stressful situations. Exercise also promotes an overall feeling of health and vitality. Finally, regular exercise improves muscle strength, reaction time, and flexibility.
To determine whether exercising has a sleep quality-improving effect, it’s important to compare the effects of a variety of different types of exercise routines on sleep. Regular exercise affects sleep in a variety of ways. Some of these differences are discussed below.
– Metro or brisk walking is the most recommended form of exercise for improving sleep. It increases your heart rate and provides you with extra calories and energy. However, it is important to keep in mind that too much jogging can lead to sore muscles and a reduced libido. The good news is that 30 minutes of brisk walking can have a sleep quality-improving effect. So, start out slow and increase your pace over time.
– Dancing is another form of exercise that helps you fall asleep. Even though it doesn’t make you fall asleep, it does significantly improve your mood and relax your body. According to the National Sleep Foundation, women who exercise on a weekly basis have better sleep quality than those who don’t.
– Deep breathing exercise is the basis of yoga and can have a significant impact on your sleep. When you’re relaxed and comfortable, you’re more likely to be open to sleep. Therefore, practicing yoga is a wonderful way to begin relaxation and sleep improvement. To get started, practice deep breathing exercises while lying down.
– Getting up from bed and hitting the floor is another part of your daily routine that can benefit your health. Research has shown that getting up from bed frequently improves alertness and lowers your blood pressure. So, add it to your daily routine and enjoy a good night’s sleep.
– If you’re used to lying in bed all day, exercise can jumpstart your sleeping. Many experts recommend starting a fitness program around 30 minutes before bedtime. By warming up your body and stimulating your immune system, exercise can give your body temperature a boost and help you fall asleep. In addition, exercising when you’re not tired can improve your performance the next day as well. To get started, set a fitness goal for the day and plan an exercise routine to follow it.
Finally, don’t forget that exercise improves your mood and sleep hygiene
In fact, Dr. David A. Reis, associate professor at the University of Toronto’s department of psychiatry, and an instructor in the University of Miami Sleep Disorders Center, says, “Exercise seems to enhance mood and reduce stress. It may also enhance sleep quality and duration.” Other experts agree that exercise improves your body’s ability to cope with physiological stress such as temperature fluctuations during the night. Therefore, exercising during the day or early in the evening can also benefit your sleep-wake cycle and your overall health.
So now that you know that exercise improves sleep, how should you go about getting started? Experts recommend doing moderate to brisk walking three to five times a week for the best results. If you prefer not to exercise in the morning or late at night, try doing light exercises like stretching and swimming during the day. Be sure to start slowly, especially if you’re very new to exercise, to prevent feelings of burn-out or tiring yourself out.
The benefits of exercise extend beyond physical benefits
It helps normalize your body temperature to promote a healthy night’s sleep. It improves your body response to stress by improving your immune system and decreasing your stress hormones. Exercises help you relax and stretch your muscles to aid in better blood flow throughout the body. And it increases your body temperature so that you are more comfortable during sleep.
If you don’t exercise, start today to keep your body feeling great. If you do exercise, be sure to take advantage of a brisk morning walk to get your blood pumping and prepare your body for a good night’s sleep. If you do drink alcohol, simply try avoiding alcohol before bed so that you don’t have an alcohol hangover the following morning.