ElizAre you one of the millions of Americans who vowed to exercise more this year? Maybe you decided to amp up your workout regime for some of the obvious reasons like weight loss, but exercising has underlying benefits that you may not be aware of. Regular exercise can greatly help regulate sleep patterns. For those that suffer from insomnia or find themselves in unpredictable sleeping habits, consider exercise as a remedy.
Numerous studies have been done to determine the affects of exercise on sleep. The National Sleep Foundation conducted a study indicating that more than 50% of those who performed vigorous and moderate exercise slept better on days they worked out than days they didn’t. In short, working out helps regulate your circadian rhythms. It calms your body and acts as a form of relief, relieving anxiety and loosening the muscles tightened by stress. You can expect to fall asleep faster, maintain a sleeping state, and formulate a consistent sleeping pattern.
When is the best time to exercise?
There’s debate over the timing of when to exercise in relation to sleep habits. Physical activity elevates your heart rate and increases adrenaline. As your body temperature cools post-exercise, the more likely you are to fall asleep. That being said, it can take up to six hours for your body temperature to fall, so try to work out early in the evening. Avoid vigorous activity right before bed, but if that is the only time your schedule permits, every workout is better than nothing. If you only have a quick ten minutes here and there, do some exercise in intervals. 10 minutes here and 10 minutes there is still helpful.
It’s important to note that you must exercise regularly in order to reap its benefits. It’s not enough to work out once and expect results. Exercising regularly helps regulate your sleep cycles and ensures that you stay asleep throughout the night.
What is the best type of exercise?
Technically, aerobic activities are the best remedies for sleep problems. Try a light jog or brisk walk. You’ll reap sleep benefits as well as numerous other health benefits. If hitting the pavement intimidates you, yoga is a great alternative. Deep breathing techniques and relaxing poses relax your brain and muscles. If your sleeping problems are related to stress, yoga should be your go-to. Remember, you don’t have to exhaust yourself – simply get in a moderate activity.
Exercise is certainly a great remedy to help those with insomnia or inconsistent sleep patterns, but make sure you are getting into a luxuriously comfortable bed once the day is done! Treat yourself to a reliable mattress and luxury bedding to amplify your sleep benefits and work in conjunction with regular exercise.