![]() ![]() Relieve Chronic Sleep DisordersĮxercise may also help improve symptoms of sleep apnea and Restless Leg Syndrome. Exercise increases your body’s core temperature and promotes wakefulness-creating the shift in your schedule and keeping the sleep-wake cycle intake. When you exercise in the morning or afternoon, we are helping your body establish this internal clock. When this cycle is not balanced, it can affect our sleep, metabolism, and immune function. This cycle sets your internal clock and regulates the time of day you often feel sleepy versus awake. When the sun sets, and light decreases, melatonin production increases and you become tired. Sunlight exposure inhibits melatonin (the sleep hormone) production during the day and keeps you alert and focused. We each have a circadian rhythm that is linked to the rise and set of the sun. Stretching exercises can also help relax the nervous system and lower blood pressure, which can both improve emotional stability and stress management. Endorphins stimulate opioid receptors that minimize pain and increase feelings of well-being.Īs you work out, endorphins are released-gradually lower cortisol, adrenaline levels, and regulating mood. Unfortunately, this is very common and often creates a vicious cycle-stress can inhibit sleep, but sleep deprivation can aggravate anxiety and make it difficult to handle everyday issues.Įxercise can help break this cycle through the release of endorphins. The flood of cortisol in the body (the stress hormone) keeps the heart racing and the brain active-preventing sleep and relaxation. When you try to get to sleep while plagued with excessive anxiety, you will likely toss and turn while your mind races with worry. Stress often triggers insomnia and frequent sleep disruption. But the consistency of activity did make a difference, and most sleepers find a gradual improvement between 4 weeks of experience and 16 weeks. Studies show that patients enjoyed a longer sleep time regardless of the type of activity or intensity. To experience longer, better quality sleep, a regular exercise routine is vital however, your workout does not need to be intense to experience these benefits. After practicing moderate aerobic activity for 16 weeks, evidence shows that sleep duration increases by up to 2 hours. Improve Sleep DurationĮxercise requires energy-when you workout, you expend more energy and will naturally require more sleep to feel rejuvenated. When adenosine builds up in the body, it gradually causes slower cell activity that leads to drowsiness-helping us drop into deep sleep faster. Adenosine is a vital component of a natural sleep-wake cycle. The increased adenosine production during physical activity seems to be one of the reasons exercise can improve deep sleep. Shortened sleep periods deprive your body of these essential benefits. When you spend more time in deep sleep (stage 3 and REM), you experience more healing-slow delta waves clean the brain, important information is stored in long term memory, and HGH works to repair and rebuild muscles. Increase Deep SleepĮxercise increases slow brain waves, total sleep time, and REM sleep, which leads to deeper, more restorative rest. However, exercise right before bed can increase alertness and inhibit sleep, so it is best to work out at least 2 hours before bed. Whether you workout first thing in the morning or the afternoon, you will still experience this benefit. As your temperature gradually lowers back down throughout the day, you naturally become tired and fall asleep quickly once it is time for bed. When you exercise, your core body temperature and alertness increases. Your body temperature fluctuates slightly throughout the day-it tends to be higher in the afternoon when you’re alert and lower in the evening when you prepare for sleep. One link between sleep and exercise involves body temperature. Including exercise into your daily routine can improve your mental and physical health, but it also offers the following sleep-related benefits. How Can Regular Exercise Affect Your Sleep? Below, we outline precisely how physical activity impacts that body and why it is conducive to a good night’s sleep. What’s more, better sleep can be found after just one day of exercise and will continue to improve with long-term training. Research shows that just 30 minutes of moderate aerobic exercise, such as walking, swimming, or jogging, can help you fall asleep faster and experience more deep sleep. Most of us know exercise can improve muscle strength, heart health, and energy levels, but regular physical activity can also reduce insomnia and increase deep sleep. ![]()
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