PT Health Life – Exercise is very good for the body and mind, helping you fall asleep faster and improve sleep quality…
1. Benefits of exercise for people with insomnia
Exercise has been shown to improve sleep quality and duration by promoting relaxation, reducing stress and improving mood. Physical activity helps regulate the body’s internal clock and promotes deeper sleep. Deep sleep is the period when the body recovers and heals itself…
Moderate aerobic exercise will increase the amount of slow-wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help stabilize your mood and clear your mind…
– Exercise reduces symptoms of anxiety and depression : Anxiety and depression are often causes of insomnia . Exercise can minimize these symptoms through the release of endorphins, which positively improve sleep quality.
– Exercise can adjust the body’s internal biological clock: Some people have insomnia due to the body’s biological clock being distorted. Disruption of their circadian rhythm makes them feel more tired at night than usual. Depending on the time of day they exercise, it can help reset their body clock and help them fall asleep earlier. Furthermore, some forms of exercise such as jogging can boost serotonin (a hormone involved in the sleep-wake cycle), which can improve the brain’s ability to metabolize serotonin and regulate sleep.
Exercise can also improve sleep in indirect ways. For example, moderate to vigorous physical activity may reduce your risk of gaining too much weight , leading to fewer symptoms of obstructive sleep apnea (OSA). About 60% of moderate to severe OSA cases are thought to be caused by obesity, although the relationship between weight and sleep apnea is complex.
2. Best types of exercises for insomnia
There are many ways for you to incorporate exercise into your routine. People who exercise at least 30 minutes a day may notice a significant change in their workout habits and sleep quality. You should try aerobic exercises including walking, jogging, jogging, cycling or even swimming, yoga…
In addition to helping you sleep faster and better, these exercises also increase blood circulation, lower cholesterol, keep the heart muscle healthy and strengthen the overall cardiovascular system.
Even taking a few minutes each night to breathe deeply lowers blood pressure, calms and relaxes the body to better prepare for a good night’s sleep. Adding simple stretches to your bedtime routine helps improve blood flow and reduce muscle tension so you’re more relaxed as you sleep. Some research shows that stretching can increase the amount of rapid eye movement (REM) sleep, which is when your brain organizes and stores memories.
Although there are many options for exercise routines and physical activities, moderate-intensity aerobic exercises are best for people with insomnia. Just a 30-minute exercise session can help reduce the time it takes you to fall asleep and help you sleep longer overall, and the effects are stronger when done consistently. , frequent…
3. Pay attention when practicing
Exercise can be a powerful tool to relieve insomnia. If you have trouble sleeping, consult your doctor about an appropriate exercise regimen to help you sleep better and have better health.
– The best time to exercise for healthy sleep: Depending on the time and schedule, you can choose a suitable time to exercise. Some people choose to exercise in the morning, while others choose to exercise in the afternoon or evening.
One survey found that the majority of people who exercised at 8 p.m. or later fell asleep quickly, experienced moderately deep sleep, and woke up feeling refreshed. People who exercised between 4pm and 8pm showed similar percentages for these categories, suggesting that exercising late at night may actually be beneficial for some people.
However, the researchers also noted that higher body temperature – which can occur after intense exercise – is associated with lower sleep efficiency and more time awake after starting Sleep. So while exercising before bed may not be harmful, intense exercise in the hour before bed can affect sleep efficiency and total sleep time. Therefore, you should finish exercising 1 to 2 hours before going to bed so your brain can relax.
– Exercise time: You only need about 30 minutes of exercise a day to start seeing benefits when you go to sleep. Continuing a regular exercise routine will give you the best night’s sleep and improve your overall quality of life.
– Add enough water during exercise.
– Listen to your body: During exercise, you need to listen to your body. If you feel tired, you need to rest.
Insomnia is a disease that is becoming very common in today’s times. It can be triggered by stress, anxiety, exhaustion, a sedentary lifestyle, depression or other mental health conditions. Besides taking medication when necessary, exercise is an effective non-medication remedy for insomnia.
