Tips for Sleep
Doctors and sleep specialists agree that quality sleep and exercise are essential to a happy and healthy life. According to the American Heart Association, an adult should exercise for 30 minutes per day, five days per week.1 Experts recommend that adults sleep in between 7 and 9 hours each night. It can seem difficult to get the exercise and rest your body needs when you have a full-time job. We will discuss how to balance exercise and sleep so you can live a healthy lifestyle.
How Exercise Affects Sleep
Exercise can help you fall asleep quicker and stay asleep for longer if done correctly. There are many factors that influence how exercise affects your sleep quality. These factors include how long you exercise between bedtime and wake up, the amount of food and drinks consumed throughout the day, the intensity of your exercise, and how often you do it.
Anaerobic and aerobic exercise are both good for the body. It lowers cortisol, increases human growth hormone, lowers blood pressure, and boosts cortisol. Deep, restorative sleep is key to improving your sleep quality. Deep sleep improves your immunity system, cardiac health, and reduces anxiety and stress. Exercise can improve your sleep quality and prolong it.
Outdoor exercise is better because it lets your body get natural sunlight. This helps to reinforce your sleep-wake cycle. You will feel tired sooner if you do physical activity, regardless of whether you are outside or indoors.
Regular vigorous exercise can reduce your chances of developing mood disorders and sleep disorders such as sleep apnea, insomnia, and periodic limb motion disorder (PLMD) over time. According to the Cleveland Clinic Guide to Sleep Disorders, PLMD can be described as rhythmic movement in the legs. Approximately 80% of patients suffering from restless leg syndrome also have periodic limb movements disorder.
Recent research found that adults who exercise for at least 150 minutes per week feel less tired throughout the day. They also report a 65% improvement in quality of their sleep at night.
Best Time To Exercise
We’ve already covered the benefits of exercise for your sleep quality. Now it’s time to talk about when is the best time to workout so that you don’t feel rushed to get to bed at night.
Although it is not the only time you can exercise to improve your sleep, getting up in the morning is a great idea to get more sleep and increase your energy throughout the day.
Your circadian rhythm (also known as the sleep-wake cycle) is strengthened by exposure to natural sunlight in morning. Understanding the science behind sleep and wakefulness is key to understanding how your circadian rhythm operates. Your brain signals to stop producing melatonin when sunlight hits your eyes. This hormone is responsible for promoting sleep. This halt in melatonin manufacturing wakes you up. Your body will produce melatonin again if it senses that there is not enough sunlight. By getting sunlight every morning, you can reinforce this sleep-wake cycle and help your body to fall into a consistent rhythm of waking up every day and going to bed at the same time. The morning sun also helps prepare your brain for the day ahead.
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Exercise stimulates the release of hormones like adrenaline, dopamine, and endorphins. These hormones are already produced by your body in the mornings. Exercise just enhances the process. These hormones can wake you up, improve your mood, and help with your mental processing. A good way to start your day is with a workout in the morning.
We recommend that you exercise at least five to six hours before going to bed if mornings are not your preferred time. Your body’s temperature increases after you exercise and stays there for approximately four hours. Your body temperature starts to fall to its normal level after four hours. Your body temperature will drop by 1 to 2 degrees when you fall asleep. Your body temperature drops 1 to 2 degrees from normal when you go to bed. This is due to your workout. You may have trouble falling asleep if you eat a large meal before bed. We recommend that you eat the best food for sleep if you find yourself eating late at night.
Both doctors and sleep specialists recommend that you find 30 minutes each day to exercise. Even if you have to exercise in the evenings, it is better for your health and quality of sleep than not exercising at all. Although it is true that vigorous exercise can increase your heart rate, blood pressure and body temperature, it is not a good idea to do a hard workout before you go to bed. 5
These Are The Best Exercises For Promoting Sleep
Strength training, cardio and stretches all help to improve your sleep quality. Deep breathing can help you relax before you fall asleep. Cardio is great for deep sleep.
Cardio should be done in the morning. Running in the morning can reduce blood pressure and promote longer sleep cycles. Recent research has shown that morning runners spend 75% more time in the most restorative stages of sleep than those who exercise late in the day.6
Strength training can help you sleep better. However, the impact strength training has on your sleep will depend on when you exercise. You may feel tired sooner if you lift weights in the morning. This can lead to you feeling more energetic in the morning and causing you to fall asleep earlier. Lifting weights in the evening can help you sleep better at night. Strength training, regardless of time of day or night, is a great way to burn calories and prepare for a good night’s sleep.
Your parasympathetic nervous systems can be activated by stretching before you go to bed. Your parasympathetic nervous systems is opposite your sympathetic nervous system, which activates your fight and flight functions. It also controls your rest and digestion functions. Stretching can also help your body relax, allowing you to unwind and unwind before bed.
Overview Of Exercise And Sleep
Your overall health can be improved by incorporating 30 minutes of exercise into your daily schedule. We recommend that you stick to the same routine if you want to improve your sleep. Your body is wired to want to wake and sleep at the same time each day. It also desires to exercise at the same time every single day. A regular exercise program helps to maintain a healthy circadian rhythm, which in turn keeps your body’s processes in balance.
A healthy lifestyle, being active and well-rested is key to a better mood and less stress.
It is important to practice good sleep hygiene every day and keep a journal of your sleep habits. This journal will help you track your sleep cycles and record your exercises. This will help you track how much rest you get and how it is improving.
