Exercise is linked with better health, and weight loss as well as better and improved sleep. Many types of research show that lack of sleep or poor sleep is evidence of low physical activity. Research vigorously emphasizes the relationship between physical workouts and sleep. In this article, we’ll discuss the connection between exercise and sleep.
We will discuss how exercise is the nonpharmacologic treatment of disturbed sleep. Let’s discuss whether a physically active day ended up with a good and sound sleep or not.
Sleep plays an important role in the optimum health of a body. Mainly our body process numerous task while we are sleeping. It processes our memory consolidation and restores our nervous system, skeletal system as well as muscular system. An inadequate amount of sleep results in a disturbed metabolic system, psychological issues, cardiac disease, and much more.
Insufficient sleep is a common problem and is not treated well still. The insomnia complaint is very ordinary. Doctors prescribe some medications but they are of no use in the long run due to their side effects. See if running is helpful with depression.
Involving minimum cost, and numerous benefits exercise is an attractive activity to treat your disturbed sleep. Improving your sleep habits will result in a healthy lifestyle.
Now we are taking exercise as a treatment for insomnia or lack of sleep. And telling you how sleep is affecting our day-to-day routine.
Impact of Sleep on Health
Sleep has enormous benefits on people’s health. It helps to reduce stress, diabetes, and other health problems. For instance, pregnant women who remain busy with physical activities will less likely to gain weight and less she will face postpartum depression.
Old age people who are involved in physical activities have less chance to get falling or injured. Moderate to potent exercise improves sleep in adults. It also reduces the usage of medications for sleep. Exercise work in an indirect way on sleep.
For example, if a person does vigorous exercise in a day, he will stay fit and then have an improved sleep performance. Because researches show that obesity is also the cause of sleep disorder.
A number of surveys show the bidirectional relationship between sleep and exercise. A survey famous as the name sleep in America pool happened among adults of age 23 to 63 who were engaged in exercise and the survey proved that 76to 83percent of people who were involved in the survey got a fair medium and good sleep during the engagement in exercise activity.
A question arises that labor work also results same in sleeping activity.
Actually, manual labor is not the same exertion as exercise. Because manual labor sometimes involves muscular activities that result in pain and impact opposite sleep. Manual working labor also involved long working hours that result in fatigue and stress at the end of the day.
Now discuss the impact of exercise on overall health and ultimate better sleep
3 Big Impact of Exercise on Sleep
Physical activity helps to improve your sleep quality as well as time. Exercise also helps to reduce your sleep latency. The time required to go into the sleep phase when you are in your bed and waiting for sleep is called sleep latency.
When you spend some time for exercise then your body is involved in physical activities and as result, you will fall asleep as soon as you go to your bed. It also improves deep sleep. And when you go into the third phase which is deep sleep then your body works better in all manners.
The third phase of sleep which is deep sleep helps to boost your immunity, it repairs and regenerates muscles of your body.
Studies prove that for getting more benefits people have to stick with the exercise chosen whether it may be aerobic or a yoga stick on for some time to mark the body changes in you.
1. Reduces Stress
Fatigue, stress, and Anxiety also result in disturbed sleep. The body may take time to sleep or even you can get up in the middle of the night.
According to research, exercise produces a hormone called endorphin which is commonly known as the happy hormone and it helps to manage stress and anxiety. It sends a message to the brain to stay positive and relax.
Exercise does not mean you have to work for a longer time you can take start with 10 minutes of jog, a normal walk or cycling triggers a positive impact inside you.
2. Sync Your Cardiac Rhythm
Our body’s cardiac rhythm is a clock of our body. We move around the day and time and our body must move around the work time and sleep time.
Our internal clock makes changes throughout the day to set our sleep-wake cycle. Early in the morning, our body temperature rises as it is the time to start work and in the evening it starts to drop down to signal your body to fall asleep.
3. Exercise as a Treatment of Sleep Disorders
Sleep disorders like insomnia, restless leg syndrome, or obstructive sleep apnea can be treated with exercise. Before taking any medicine for these problems once try to start working out for some time.
Workout or exercising is the cognitive behavior for treating sleep disorders. It helps to tackle these issues without medication. These health issues will not resolve by doing body training only once but constant time and effort will bring good results that as good sleep.
At the start, people will not able to run or walk for a continuous time because of the restless night but later due to exercise the body will start changing, and your sleep pattern and whole body well being will be improved.
Some observational studies show that people who have less sleep will be tired throughout the day, or you can say that they are less active. Or people spend a night in good sleep and stay fresh. Insomnia patients also stay tired throughout the day as compared to people who sleep well.
But additional theories are required to satisfy this dilemma. Exercise may include walking, jogging, running, swimming, cycling, and much more. All these workouts will Improve your body’s cardiac activities and then they will strengthen your body the result is ultimate healthy sleep timings.
Time Duration of Workout to Get Good Sleep
Now the question arises that how much time we should spend in a workout to get better sleep and full nights.
There is no hard and fast rule for this statement. But according to some of the research the person can spend at least 150 minutes of body exertion at least a week or 30 minutes five times a week. It all depends on your preferences.
You may take start with little time and then strictly stick to that time after some time increasing your workout to some extent. Also, stay aware that vigorous workouts will impact negatively sleep so start with shorter periods of time and light walks.
Best Hours for Exercise
Morning walking or jogging has many benefits for our health but you can walk or exercise at any time of your day except the 3 hours before sleeping.
Exercise in the morning as well as outside the home will infuse its benefits. It will have amazing results. Workout in the morning under the sun’s rays improves overall health.
High intensity of your workout will increase your heart rate and your body will rise and give an alarm to your body that it is time to wake. So before sleeping or after dinner try to walk slowly to digest your food.
Exercise has enormous advantages on a person’s health and well-being. It promotes better sleep by keeping the mind very calm and relaxed. But still, there is a lot of research work required to provide evidence of this relationship. Poor or inadequate sleep or low physical activities are totally personal priorities.
But from the above discussion, we come to the conclusion that It eliminates stress and promotes a healthy lifestyle. Just keep in mind a few things while choosing your time for exercise or type of body exertion that starts from the low intensity and then step forward toward higher intensity. It will lead to innumerable benefits and keep you fresh and fit.
Adequate physical activities provide good and proper sleep at night but sound sleep increased physical activity is not proven yet. Thus we can say that some more research is required for this situation.
Exercise not only improves sleep but also improves overall health. And these benefits are longer as compared to medication as they have side effects.
Be aware that high-intensity exercise before bedtime is not good for sleep but it will give you a spark to your body to start a day as compared to the light stretches that are good before bedtime to get good sleep, avoid sleep latency, and attain complete benefits of sleeping.
Be cautious this article is only for information purposes only. If any medical severe condition occurs or persists then consult your doctor for further medical assistance.
I’m Shafey. An avid runner since 2012. I am one of few people who like doing cardio instead of muscle building. I love spending time on treadmills, tracks, pavements, or any surface rather than exercising with dumbles.
With all those years of experience and spending the whole night reading blogs and researching different concepts of running. Learned a lot about new tips and tricks. In those years tried different running shoes (from $ to $$$). I got a great knowledge that can be shared with others. I may not be a professional running coach but YES an experienced runner who can guide right to beginners.✌️✌️