Can exercising really help us sleep better?
All of us have heard it from parents, relatives & friends: when you exercise better, you end up sleeping better.
But, is it just a wide-believed myth to get you to move more or does it hold some truth? Let's find out!
How widespread is sleeplessness?
We do not talk without facts. There are facts, and there are opinions!
Let's have a look at some - to put some perspective in place - of course, with numbers!
- About 30% of employed adults report obtaining 6 or fewer hours of sleep per night.
- Approximately, 1/3rd of all adults report significant sleep complaints.
- Insomnia & sleep-disordered breathing (SDB) are the two most common sleep disorders.
Exercising & sleeping: Linking the chains
Falling asleep can be difficult, especially if you’re stressed, anxious, or uncomfortable, but there’s a natural sleep aid that’s easy and accessible to everyone — exercise.
The relationship between exercising and sleeping is bidirectional & slightly complicated.
While evident results have not been established, exercising can stabilize mood (hello, endorphins!) & decompress the mind - both essential for imminent sleeping! Less physical activity during the day can lead to poor sleep at night and vice versa.
Moderate aerobic exercise increases the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and the body rejuvenate.
Working It Out... But Right!
It is a myth that exercising before bedtime can lead to sleeplessness. One might get more active, because when we workout, our bodies release a hormone called endorphins. This might make us a little more alert and active - which is also why people choose to work out in the morning.
But, no matter what, exercising later also will never meddle with your body clock and cause sleeplessness.
So, here are some tips to get you to move more & sleep better:
- Try working out at least 2 hours before bedtime.
- Your regime need not be even remotely rigorous or aggressive.
- You can try some light aerobics. You could jog, fast-pace walk, do some yoga, stretch, or practice tai-chi!
Curious to know more?
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