Exercise can help you sleep at night
Exercise can help
you sleep at night
Julian Georgiou, Healingtalks Contributing Writer
(Healingtalks) Dramatic statistics tell us that more than one-third of U.S. adults have trouble falling asleep at night or staying alert during the day.
Inadequate sleep has been linked to many ills, including depression, cardiovascular disease and other health problems. Getting a good night’s sleep regulates moods, aids memory functions, plus concentration, learning, and focus. It is a critical factor in health, weight and energy levels (Davila, 2009).
So what to do?
Let’s explore combining a healthy diet and a regular exercise program.
Real links between exercise and sleep
Scientists at Northwestern University conducted a study which showed that those who exercised reported their sleep quality improved immensely. They also reported fewer depression symptoms, more vitality, and less sleepiness during the daytime. ‘By improving sleep, they were able to improve physical and mental health as well as the ability to fight diseases
Exercise timing
The type and timing of your exercise makes a difference.
A light morning exercise, like running or walking outside, can relieve stress, improve mood and impact sleep at the end of the day. Exposure to natural light in the morning reinforces your body’s sleep-wake cycle. Waking up earlier and walking or bicycling to work could help your overall vitality and quality of sleep (Virdil, 2011).
To affect your sleeping habits even more, vigorous late afternoon or early evening exercise is recommended. Exercise too close to bedtime and you can have a negative impact because your body’s temperature needs time to cool down. The exact time it takes can vary from person to person so a trial and error approach could be taken. The decrease in body temperature appears to be a trigger that helps ease you into sleep (Virdil, 2011).
Exercise types
The type of exercise is also important. Virdil recommends a 20 minute cardiovascular workout to get the heart pumping. It will make a difference to the depth of sleep. Also it’s best to choose an activity you love to do for your routine. It shouldn’t be burden. Having fun greatly betters the chance that the exercise is maintained.
Exercise for life
Healthy eating and regular exercise are essential for a good life. To recap, the benefits of exercising includes; better sleep, greater weight control, improved immunity, less mood swings, higher levels of energy, and even a better sex life. Lastly it can be fun. So let get with it! Exercise regularly for better sleeping and which then leads to better living.
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References
Virdil, D, 2011, How to Fall Asleep,
Hendrick, B, 09/17/10, Exercise Helps You Sleep, Regular Aerobic Exercise May Help Insomniacs
Davila, D, December, 2009, Diet, Exercise and Sleep
Dotinga, R, 12/1/11, Study: More exercise could make for better sleep
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