For better sleep: exercise

This advice seems to work for most people

Many people have a hard time sleeping. Not only does this leave us feeling tired the next day, but in the long run, poor sleep can actually have a negative effect on other aspects of our health and well-being.

There’s no shortage of shared tips for a better night’s sleep – from taking a hot shower in the evening to putting off your phone a few hours before bed.

But one of the most popular and arguably most effective tips for getting a good night’s sleep is to exercise regularly. And according to research, this is actually good advice.

For example, a meta-analysis from 2015 that looked at all current research on sleep quality, duration, and exercise, found that both short-term and regular exercise (several sessions a week) ) can all lead to better sleep. This means that even one round of exercise is enough to improve sleep quality and duration.

Research also shows us what types of exercise can help improve sleep. For example, cycling, running, and even regular brisk walking has been shown to help people fall asleep faster, wake up less often at night, and feel more relaxed the next morning.

There appears to be little research on resistance exercise (such as weightlifting) and its influence on sleep. However, it appears from the modest number of research that resistance training can also improve sleep.

According to studies, persons who exercise consistently (about three times each week) sleep better.

Regular resistance exercise can also assist those with insomnia fall asleep more quickly and sleep more well. However, there is currently a dearth of study in this field, so we must proceed with caution when forming conclusions.

The good news is that the positive effects of exercise on sleep appear to be universal, regardless of age or the presence of specific sleep problems (such as insomnia or sleep apnea).

The results of exercise

While research has demonstrated conclusively that exercise can improve our sleep, the exact mechanism by which it does so remains unknown.

Our body’s sleep-wake cycle is controlled by an internal “circadian clock” on an approximately 24-hour cycle.

As part of this cycle, the nighttime release of the hormone melatonin causes us to feel sleepy. Exercising during the day can result in an earlier nighttime release of melatonin, which may explain why people who exercise fall asleep more quickly.

Physical activity also raises our body temperature. But after exercise, our body temperature begins to return to normal.

A decrease in body temperature might also facilitate sleep. Contrary to popular opinion, this may explain why evening exercise can help some people sleep better that night.

The good effects of exercise on mood and mental health, both of which might be linked to sleep quality, can also result in better sleep. During physical activity, the body releases endorphins, which boost mood.

Regular exercise can also alleviate anxiety and depressive symptoms. Consequently, the good benefits of exercise on both mood and mental health may facilitate sleep.

Despite the fact that more research is need to determine precisely why different types of exercise affect so many different components of our sleep, it is evident that exercise can be helpful for sleep.

Just 30 to 60 minutes of daily exercise can help you fall asleep faster, sleep more deeply, and wake up feeling more calm.

Even if a single workout can help your sleep, frequent practice has the potential to yield even greater benefits.

Since numerous types of exercise have been associated with increased sleep, all you need to do is choose one that you enjoy, such as jogging, swimming, lifting weights, or even exercising. even just a brisk walk.