Sleeping well is difficult due to insomnia, a frequent sleep disorder. It disrupts daily living, making you tired and slow. A tranquil environment and an established sleep regimen promote sleep hygiene. However, a recent study found that exercise prevents insomnia.
A Groundbreaking Study on Exercise and Insomnia Shows that Exercise Improves Sleep
We’ll examine how exercise helps sleep and how to incorporate it into your routine.
Years ago, exercise was known to be healthy. From cardiovascular health and muscle strength to weight control and stress reduction, the benefits are clear. This new study boosts exercise’s insomnia-fighting advantages.
Dr. Erla Björnsdóttir, a sleep expert, examined 4,300 Europeans aged 39–67 over ten years in BMJ Open. Physical activity (frequency, intensity, and duration), sleep quality (including insomnia symptoms, sleep length, and daytime drowsiness), and activity patterns were meticulously assessed throughout time.
Results Were Remarkable
Active participants were 55% more likely to sleep 6–9 hours per night. Active lifestyles increased normal sleep by 21% in the trial. These findings support the premise that consistent exercise, regardless of start date, improves sleep.
Science of Sleep and Exercise
How does exercise help sleep? Dr. Björnsdóttir identifies many mechanisms:
- Stress Reduction: Many people relieve stress by exercising. Exercise decreases stress and insomnia by increasing endorphins.
- Improved Mood: Physical activity boosts mood. Lowers anxiety and depression, which disrupt sleep. More positivity can help you sleep.
- Enhanced Relaxation: Relaxation comes from workout fatigue. Gentle weariness helps you sleep deeper.
- Regulation of Sleep-Wake Cycle: Regular exercise controls the sleep-wake cycle. This internal clock regulates daytime sleepiness and alertness. Exercise syncs this rhythm, making you weary at night and alert during the day.
Insomnia: Restless Sleeper?
Check for these insomnia symptoms from the NIH:
- Difficulty Falling Asleep: Younger people have problems sleeping. You may stay awake before sleeping.
- Fragmented Sleep: Frequent waking or lengthy stays awake are signs of fragmented sleep. This is typical of seniors.
- Early Morning Awakening: Early morning awakening and inability to fall asleep are symptoms of insomnia.
- Daytime Residual Effects: Poor sleep causes daytime sluggishness. Focus, weariness, irritability, and anxiety may develop.
See a doctor for diagnosis and treatment if symptoms continue.
Practical Sleep Exercise Advice
Exercise doesn’t require major schedule changes. Start with these practical tips:
- Find an Enjoyable Activity: Consistency is key, so find an activity you enjoy. Brisk walking, swimming, cycling, dancing, or yoga are examples.
- Aim for Moderate-Intensity Exercise: Exercise gently for 30 minutes most days. You should be breathless and sweating yet talking.
- Schedule Your Workouts Wisely: Heavy exercise before bedtime stimulates. Ideally, work out 3 hours before bed.
- Start Gradually:
New fitness enthusiasts should gradually increase training duration and intensity. This prevents injuries and sustains workout.
- Listen to Your Body: Be mindful of body language. If exhausted, adjust your next workout’s intensity or duration.
- Incorporate Calming Activities Before Bed: After your nighttime workout, read, take a warm bath, or stretch. This calms your mind and body for sleep.
- Maintain a Consistent Sleep Schedule: Try to sleep and wake up at the same time, even on weekends. This controls sleep-wake.
- Create a Sleep-Conducive Environment: Keep your bedroom calm, dark, and cool. Avoid using screens in bed since blue light disrupts sleep.
In Conclusion: Embrace Exercise for a Restful Night’s Sleep
Insomnia can dramatically influence your quality of life. Regular exercise can improve sleep and prevent disturbances. Consistency is important. Find your passions, listen to your body, and gradually start exercising. Exercise regularly and get a good night’s sleep to feel refreshed.
