The truth is that the amount of sleep you get is equally proportional to the time you exercise. After hours of workouts, you always feel delightfully tired. Scientific evidence can back this up. The tiredness also transforms into a healthy sleep at night. Exercise is vital to the sleep hygiene habits you need to embrace for a better sleep experience. If you suffer from insomnia or have difficulty sleeping, exercise is the next action you should try.
You may ask how much exercise is needed for quality sleep. Health associations such as the American National Institute of Health recommend a daily practice of 30 minutes for 5 days a week. For exercise to have a profound effect on your sleep, it needs to be done consistently and routinely. People with sleep disorders should focus more on routine activities for better rest. For optimum results in exercising, know your chronotype. This helps you understand your best sleep time and the most alert times.
How exercises affect your sleep
If you are still unsure whether you should exercise for quality sleep, here are some benefits of exercise that may help you decide.
Makes you sleep more
Sleep duration is increased with regular exercise. When you exercise, you expend energy from your body. Used power makes you feel tired. This transforms into more extended hours of sleep at night.
Improves the quality of your sleep
Sleep is not quality enough if you sleep lightly. However, if you want to get deep sleep, exercises can help you improve. Deep sleep helps to rebound your physical energy. It also enhances your body's overall health by boosting your immune function and managing stress levels.
Controls sleep disorders such as Insomnia and sleep apnea.
Using medications is always the most preferred route for people suffering from sleep disorders. Studies have shown that exercising can be an excellent natural therapy to help treat Insomnia. Aerobic exercises work best in handling the symptoms of insomnia. Just like any other physical therapy, the results of exercising on Insomnia are not immediate but take time. If you also have obstructive sleep apnea symptoms, study back exercising as a natural remedy.
Relieves anxiety
Exercising also relieves anxiety and mood disorders. Many people with sleep problems have cited stress as a common cause of little or no sleep. Routine exercises help relieve your brain and body of stress by inducing anti-stress responses that help reduce your anxiety. Mind exercises such as Yoga and meditation help you relax. This reduces blood pressure and lowers your cortisol hormone, giving you an overall positive effect.
Exercises you could do before sleeping.
Knowing the kind of exercise you need is a big plus in improving your sleep duration and quality. Keep in mind that exercising also goes hand in hand with nutrition. You want to ensure you eat a balanced diet that gives your body the right nutrients. Your bedding is also essential, so you should consider going for the firm Tempurpedic mattress to keep off joint pains when you wake up.
Sleep disorder patients should focus on mind relaxation exercises that calm their minds. Some lightweight activities can also be done to relieve yourself of any kind of tension before bedtime.
Lightweight body exercises
The science behind lightweight practices is that they raise your body temperature and cool it off after the workout. The cooling down of your body after an exercise activity is what makes it fall asleep quickly. Most of these exercises last an hour and could be a run or simple workouts such as sit-ups, crunches, and leg raises. If these exercises are too easy consider a sit up bench to increase the intensity and efficiency of your exercises. These exercises can be done an hour before bedtime. They need not be done rapidly but in slow motions, as you are just about to go to bed.
Belly breathing
This is a deep-breath exercise that can be done while lying in bed. Breathe slowly and deeply from the bottom of your diaphragm. Sustain the breathing by filling your stomach with oxygen so it bulges out. Then, allow the oxygen from your stomach to expand from the lower part of the chest cavity up your throat, and finally, let your lungs rise. Do belly breathing when your mind is relaxed and undistracted by sounds and images from your television. You could inhale thrice, hold it for two counts, then exhale four times.
Stretches
If your joints are stiff, they could interfere with the quality of your sleep. Before jumping into bed, you want to stretch your hips and back. A simple way to do this is to lie on your stomach and make an arch by extending your arms and limbs upwards.
Yoga
Yoga exercises are good for sleep. However, you want to avoid attempting poses that will stretch your groin. Men should not try the wheel or crow pose exercises. These postures achieve the opposite effect of pulling your body instead of lulling it to rest. Your poses should be simple while ensuring a perfect position for your hips, shoulders, knees, and ankles. Poses you can attempt are the standing forward bend and the mountain pose.
Visualisations
With thousands of thoughts crossing your mind in a day, you can visualize many things. However, you could use visualization to your advantage as sleep time approaches. Close your eyes and picture yourself in a calm and serene environment that can give you a relaxed mind. Remain in this state long enough to drift off. This technique could be used anywhere and not necessarily when lying on your bed. At first, it won’t be easy, but master it by practicing and committing to doing it often. You could start with 5 minutes and extend it as you progress.
Final thoughts
Exercise is essential to keep your body healthy. More than just health, they have also been found to aid sleep. Exercises expend energy from your body, leading to a deeper sleep at night to recover the energy you use. You can even attempt lightweight exercises an hour before bedtime. They are suitable for relaxation and stretching your muscles.
