Getting enough sleep is essential for a healthy life. Yet, 35% of adults in the United States experience inadequate sleep. Poor sleep quality or quantity can lead to serious health problems such as heart disease, depression, and obesity. Additionally, lack of sleep can cause decreased work performance, cognitive impairment, and motor vehicles crashes. There are various ways to improve the quality of sleep, and one of them is through exercise. In this article, we will discuss how exercise can positively affect your sleep, and the reasons behind it.
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| Sweating for Better Sleep: The Positive Effects of Exercise on Your Zzz’s |
How exercise improves sleep quality
Exercise can help improve the quality of sleep as it increases the time spent in the deep sleep stage. During sleep, the body undergoes stages of sleep which are light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. During deep sleep, the body has a chance for regenerating and repairing tissues, building bone and muscle, and boosting the immune system. Studies have shown that exercise can increase the amount of deep sleep, leading to better quality sleep. In a study conducted on elderly men, exercise improved their sleep quality, resulting in fewer awakenings at night.
How exercise can reduce insomnia
Insomnia is a common sleep disorder that affects millions of people globally. It is defined as difficulty falling asleep or staying asleep, leading to daytime tiredness, irritability, and lack of focus. Exercise can be an effective remedy for those suffering from insomnia. A study in Brazil showed that physically active adults had a lower prevalence of insomnia, compared to those who did not exercise. Exercise promotes relaxation, stress-reduction, and an increase in endorphins. These factors can help you fall asleep faster and stay asleep longer.
How exercise decreases sleep disorders
Sleep disorders are a group of conditions that affect the quality and quantity of sleep. Some common types of sleep disorders include sleep apnea, restless leg syndrome, and narcolepsy. Exercise has shown to be a natural treatment for these disorders. In a study, exercise helped improve sleep quality and reduce the severity of sleep apnea. Exercise can also help decrease sleep-disrupting leg movements in individuals with restless leg syndrome. Furthermore, exercise promotes alertness during the day, which helps people with narcolepsy combat excessive sleepiness.
How to exercise for better sleep
To reap the benefits of sleep, you need to exercise regularly. The recommended amount of exercise for adults is 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week. However, you don't have to hit the gym for every workout session. Any physical activity can improve sleep quality, such as walking, cycling, swimming, and dancing. It is crucial to avoid exercising three hours before bedtime, as exercising late can interfere with sleep. Furthermore, consistency is key, as it may take a few weeks of exercise for the body to adjust to the changes.
Conclusion
Getting enough high-quality sleep is essential for overall health and well-being. Exercise can be an effective way to improve sleep quality, reduce insomnia symptoms, and prevent sleep disorders. By incorporating regular exercise into your routine, you can experience better sleep, leading to a healthier and more productive life. So, put on your sneakers, and let's start sweating for better sleep.