One of the most beneficial things you can do for your health is to exercise. When you're exhausted, it's also the last thing you want to do.
But hold off on collapsing on the couch. You'll feel better if you get your body moving. Exercise has been found in several research to enhance sleep quality. More energy comes from a good night's sleep. It's also easier to work out when you're full of energy. It's a lovely cycle.
How does exercising help you sleep better?
Physical activity has been demonstrated to be as helpful as prescription sleep medications in studies. There are several causes for this.
Your body's clock is established by exposure to daylight.
'Try to exercise outside,' advises Dr. 'You get natural light, which aids in the establishment of a healthy sleep-wake cycle in your body.' It instructs your body on when to remain awake and when to relax.'
Can't seem to get outside? Indoor exercises might still help you sleep better.
Exercise helps to alleviate tension and anxiety.
Sleep's deadliest enemies are stress and worry. However, exercise might help you relax and combat the issues that keep you up at night. 'Probably the finest anti-anxiety drug we have is exercise,' Dr. adds. 'When you exercise, your brain produces feel-good hormones that help you to cope with stress.'
Exercising exhausts you.
Your body will drive you to sleep more at night if you are more active throughout the day. 'Exercise boosts your sleep drive,' explains Dr.
However, don't overwork yourself with each workout. Just make certain you're moving about. 'Being active during the day, even if it's just doing chores or going for a brief stroll,' she explains, 'may improve your sleep drive.'
Dr. detected a shift early on in the coronavirus epidemic that was affecting people's sleep patterns. They weren't getting out or moving around as much, which made it more difficult to fall asleep.
'Gyms were closed, many people didn't go to work, and people were generally less active,' she explains. 'Their desire to sleep was diminished as a result of the reduced activity. Add stress to the mix, and you've got a recipe for disaster.
Is it possible to exercise at night and yet get a good night's sleep?
There's a long-held assumption that working out late at night is a poor idea. However, new data has debunked this fallacy.
'Exercise boosts your core body temperature, which must decrease before you can go asleep,' adds Dr. 'This is why many experts felt that exercising at night was a poor idea. Recent research, however, has found no evidence to back up the claim that evening exercise keeps you awake. Just keep the intensity modest to moderate.'
As an evening workout, Dr. advises walking, riding, or yoga. High-intensity workouts should be done in the morning or early afternoon. Also, make sure you finish your workout at least one hour before going to bed.
It's the habit that counts, not the time of day.
If you want to maintain a long-term commitment to exercise, it must become a part of your daily routine.
'It's critical to establish exercise as a habit,' Dr.
'The importance of consistency cannot be overstated. Choose a time of day that is convenient for you and exercise at that time each day. It's difficult to keep doing it if you attempt to squeeze it in whenever you can.'
Set a goal of 30 minutes of exercise five days a week. You can't commit to 30 minutes all at once? Two 15-minute pieces or three 10-minute chunks might also be beneficial.
Will you have a better night's sleep tonight?
You could get a better night's sleep if you start exercising now. But, even if you don't feel fantastic tomorrow, keep going. You'll probably find that you're sleeping better within a week. To improve the quality of your sleep, try the following:
- After lunch, stay away from coffee.
- Dinner should be light (large, heavy meals can keep you awake).
- Before going to bed, stay away from alcohol.
- Finally, if you're exercising regularly but still can't sleep, consult your doctor. You might be suffering from a sleep issue or another ailment. Talk to your doctor if you're experiencing symptoms of anxiety or sadness that aren't improving.