sleep is one of the major areas that our modern society suffers from, a considerable number of people suffer from some kind of sleep problem. Literally, people suffer from problems that make them awake at night when they should be sleeping and getting rest to be prepared for the next day.
Many solutions to the sleep deprivation problem have been suggested, and one of the most successful ones is “Exercising”. In the Modern Age we are surrounded by various tools that makes our lives easier and saves us a lot of effort, but the unused energy is still stored inside our bodies and active and it still wants to get released, so how this energy gets released, it is released in the form of stress, depression, and the lack of sleep – This is an assumption I’ve made and of course it needs to be tested, but my belief it’s a good starting point for solving the problems that we have.
Exercise offers an alternative form of energy relieving better than stress and insomnia, it drains out all that stored energy in the form of physical activity that helps your body become healthier and get you ready for sleep when it’s bedtime.
Exercise has many benefits for the general health of our bodies and the one we will be focusing on is the sleep benefits of exercise.
How Does Exercise Help You Sleep
so exercise helps you sleep in five ways:
- it helps you sleep faster
- increases the quality of sleep
- increases the amount of sleep
- reduces stress and anxiety
- and it decreases daytime sleepiness
exercise has been proven that it reduces stress and anxiety which is a major problem when it comes to sleep, stress and anxiety are one of the huge monsters that can prevent you from having a great night sleeping and it’s well known that going through stressful thoughts at night can make you awake all night, so reducing stress and generally enhancing your mood is one of the most important effects of exercising.
also exercise has been proven that it tells the body to produce sleep-inducing hormones like melatonin and adenosine that promote sleeping to your body when it’s bedtime, melatonin and adenosine are one of the most important sleep-inducing hormones, the increased level of melatonin and adenosine in your brain signals to your body that it’s sleep time and makes you feel sleepy, and it has been proven by several studies that exercise helps increase the amounts of both melatonin and adenosine in your brain which can increase your chances of falling asleep.
It can also be helpful to regulating your circadian rhythm which controls the periods of the day when you are feeling wakeful or sleepy, exercising – especially when it’s done outdoors early in the morning – gives signals to the circadian rhythm that it’s daytime so it gets your body ready for the day ahead and when it’s night time your body is in a mood ready to sleep. Regulating the circadian rhythm appropriately is one of the most helpful things you can do to improve your sleeping and exercise can help you with that.
it doesn’t only help you sleep faster but exercise also helps you get more amounts of sleep and increase the quality of your sleep. A sleep study has been conducted for 12-16 weeks on middle-aged women by dr.Jacobo A. Rubio-Arias from University of Murcia has proven that indeed the quality of sleep increased after performing exercises for a consistent period of time. So if you are feeling that your sleep isn’t restorative and you don’t feel refreshed when you wake up your issue may be solved with physical practicing and exercise.
When to exercise
if possible, exercising early on the day is the best time to do your work out session, it helps regulating your internal body clock, circadian rhythm, and it signals to your brain it’s daytime and it’s the time to be focusing and concentrating for the day ahead and ready to sleep at night. But, exercising later on the day is also a good thing, it helps to increase your body temperature so when your temperature cools down to its natural level you start feeling sleepy.
Just be careful not to intensely exercise close to bedtime because that makes you feel active and awake which you don’t want to feel when lying on the bed. Exercising close to bedtime may make it harder and slower to fall asleep which can lead to worse sleep problems.
How much exercise and what type of exercise is right?
Anywhere from 30 minutes of exercising a day or more can make improvements on your sleep. Research have shown that exercising for at least 150 minutes per week have positive effects on our sleep, that’s 30 minutes a day 5 days a week of physical effort that will help to eliminate your sleepless nights and drowsy mornings.
As to what type of effort or exercise affects the sleep better there’s no difference between the varying activities, so any kind of physical activity that you enjoy doing can make positive results on your sleep performance, just make sure to not do your exercises close to bedtime and to do it 30 minutes a day for a consistent period of time.
Exercising has lots of benefits and can solve many of the problems that we suffer from, and one major problem that our modern society suffers from is sleeping, and luckily exercising helps to solve this problem too.
It helps to regulate our circadian rythm that controls our wake and sleep time, it also helps reducing the stress that we may deal with when it’s bedtime and it signals to our brain to produce sleep-inducing hormones like melatonin and adenosine.
Exercising early on the day is the best time to exercise, anyway just make sure you don’t exercise close to bedtime so you can enjoy the sleep benefits that you get from your exercising.