If you are looking to exercise to help you sleep, it will take some planning. The benefits, however, are manifold as it can greatly increase the chances of a good night’s rest. Not only does an exercise regime help with better sleep patterns, but it also helps you to wake up feeling more rested.
If you suffer from sleeplessness, a regular exercise program can greatly help you improve your condition according the American Academy of Sleep Medicine’s 2008’s report. Even moderate exercise can help to reduce the anxiety which can interfere with sleep. Research has also shown that people who suffer from sleep issues find it easier to fall asleep and stay asleep when adhering to a moderate exercise program. If you exercise, your body will release tension and this will drop the body’s temperature and make it easier to sleep.
Adding exercise to your everyday life
If you add exercise as an everyday activity to improve your sleep patterns, you can drastically improve the quality of sleep you get each night. A good thing to point out is that you don’t have to greatly increase your physical activity in order to reap the benefits. Even raising your heart rate for between 20 – 30 minutes a day a couple of times a week can help to improve your sleep patterns. Many people say they would like to exercise but don’t have the time in their day to do so. Breaking up your workout times into 10 minute periods can help with making it easier to squeeze in exercise times during your day.
Using exercise to help you sleep can benefit you without the potential side effects that harsh sleep medications present. However, you need to exercise at the right time during the day to make your body benefit from exercise. If you exercise late at night, it will actually be more difficult to fall asleep. It would seem as though exercise and sleep work together best if people exercise within four to six hours of going to bed.
What type of exercise can help with better sleep?
You can best help your sleep and exercise times by aiming to get any type of cardiovascular exercise in at least 5 days a week. These activities in particular can help you with that –
- Skipping rope
An increase in physical activity will also have other health benefits for your body and mind.