The health benefits of a good night’s sleep have long been exalted by researchers and medical professionals.
While you are falling asleep, your body is working hard to maintain your physical and mental health. He does this repairing and boosting his cardiovascular and immune systems, as well as regulating his metabolism. Your brain also consolidates memories and processes information of the day.
However, although almost 40% of adults reported sleeping less than this amount needed between 2013 and 2022, according to US disease control and prevention centers. This is alarming, as sleep deficiency can lead to injuries, physical and mental health problems, lower productivity and an even greater chance of death, according to national health institutes.
But if you are part of these 40%, there is hope. A number of evidence shows that regular exercise helps you sleep better, and quality sleep makes it easier and more enjoyable to exercise.
“Most people report that when they exercise, they sleep better,” said Eric Olson, president of the American Academy of Sleep Medicine and professor at Mayo Clinic Alix School of Medicine in Rochester, Minnesota. “This may mean that they fall asleep more easily, enjoy a deeper sleep or sleep in bed more efficiently, which really means sleeping instead of staying awake.”
Exercise improves sleep for a variety of reasons, as published in the Journal of Medical Science. Physical activity increases melatonin production, a hormone that regulates its sleep cycles. It reduces stress, which often keeps people rolling in bed at night, and improving mood. Finally, it helps regulate body temperature, which is critical to sleeping well.
The review concluded that regular exercise not only improves the quality of your sleep, but can also help manage various sleep disorders such as insomnia.
Exercise can definitely help fight insomnia, Olson said, along with Sleep Apnea. People with sleep apnea experience repeated surface breath during sleep and may even stop breathing sometimes. (If you think you may have sleep apnea, see your doctor immediately. It may be dangerous.)
“Apnea is often based on a person’s weight,” explained Olson. “So if exercise helps weight control, it can also reduce a and the snoring. Exercise can also help combat restless leg syndrome, another sleep disorder, where you have an uncontrollable urge to move your legs – although some find that exercise exacerbates.”
Cooling before bed is critical
One key to using exercise to help improve the quality of your sleep is to ensure that your body temperature has decreased before going to bed. This is because a drop in the central temperature of the body signals to your brain which is time to bed. So, since your body has most of the day to cool.
But if night training fits your programming better, it’s okay to exercise during this period. You just need to give yourself 60 to 90 minutes after training so that your body temperature downloads before going to bed, Sara E. Benjamin, medical director of Johns Hopkins Center for Sleep and Wellness in Columbia, Maryland.
If you don’t have so much time for night cooling, skip that vigorous race and try a smoother workout like Tai Chi or Yoga. “Yoga before bed can be relaxing, and sometimes it’s good to move before bed so as not to get so hard and feel more comfortable sleeping,” said Benjamin.
When your sleep improves, your workouts should also improve
Once your sleep improves thanks to regular physical activity, you may notice that your workouts look easier and more pleasant.
“When you do not sleep enough or with adequate quality and duration, your resistance and strength will be reduced, which can harm your workouts,” said Olson. “Also, when you are overly tired because the quality and duration of your sleep are not suitable, it will be harder to motivate yourself to exercise.”
To deepen the symbiotic relationship between exercise and sleep, consider exercising outdoors instead of the gym. “Being outdoors and having exposure to natural light is useful,” said Benjamin.
This is because exposure to natural light is imperative for the functioning of the circadian rhythm of your body, or internal clock. Your circadian rhythm is a 24 -hour cycle that regulates a variety of physiological processes in your body. It is mainly influenced by light and darkness, which signal to your body that is time to wake or prepare to sleep.
However, the connection between good sleep and exercise is sometimes personal. Some people will be able to fall asleep even if they exercise shortly before sleeping or ingested caffeine, for example. And younger people may find the most beneficial exercise for sleep quality than older adults, which tend to have sleep problems.
Still, some form of exercise should help most people improve sleep. And a good night’s sleep should make your workouts – and almost everything else in your life – more pleasant.
