According to recent studies, exercise helps people with insomnia and sleep difficulties. Aerobic exercise appears to have similar sleep-related effects to sleeping pills.
- Insomnia is a common sleep disorder that makes it difficult to fall asleep, and sleep for long periods, it can make you wake up too early and have trouble going back to sleep.
Exercise is good for the body and mind, and it can also promote restful sleep. However, some people may find that exercising too late in the day affects their ability to sleep at night.
According to available research, Charlene Gamaldo, M.D., medical director of the Johns Hopkins Centre for Sleep at Howard County General Hospital, states that
- “We have substantial evidence that exercise does help you fall asleep more quickly and improves sleep quality.”
- But the best time of day to exercise is still up for discussion. I advise individuals to pay attention to how well they sleep after working out by listening to their bodies, she continues.
How Physical Activity may Improve Sleep
The exact mechanism through which exercise enhances sleep is unclear to researchers. We are aware that slow-wave sleep is enhanced by moderate aerobic exercise. Slow-wave sleep (SWS) is a type of deep sleep that gives the body and mind a chance to regenerate.
- Slow-wave sleep (SWS) is the phase of sleep when your body is most peaceful, commonly referred to as deep sleep. You’re breathing and heart rates both considerably slow down during this time, and your muscles also relax. Even in the presence of loud noises, waking up from this kind of sleep can be challenging. When awakened, you frequently feel sleepy and bewildered/groggy.
The timing of the exercise varies from individual to individual. Order of Exercise May Be Important
According to Gamaldo, some people may discover that exercising right before bed keeps them up at night.
Psychological effects of exercising
The body releases endorphins when it engages in aerobic exercises.
Some people may be kept awake by the level of brain activity that these substances can produce. To give endorphin levels time to wash out and “the brain time to wind down,” these people should exercise at least 1 to 2 hours before bed, according to the expert.
Your body temperature increases during exercise. Gamaldo claims that for certain individuals, exercising has a similar wake-up effect to a hot shower. The body clock is notified that it is time to awaken by an increase in core body temperature. The body’s core temperature starts to drop after roughly 30 to 90 minutes.
Despite these biological benefits of exercise, some individuals discover that the time of day they exercise has a significant impact.
It doesn’t matter if it’s early in the morning or right before bed, says Gamaldo, “they’ll experience a benefit to their sleep.”
Doctors undoubtedly advise exercise, but how often you do it is up to you.
- She advises, “Know your body and know yourself.”
Exercise Requirements for Better sleep
Patients frequently ask Gamaldo how much exercise they need to get better sleep and how long it will take them to see results (in weeks, months, or years).
The good news is that people who exercise moderately for at least 30 minutes may experience better sleep that night. According to Gamaldo, “it’s usually not going to take months or years to see a benefit.” And patients shouldn’t feel like they need to prepare for a racing competition to improve their sleep.
Choosing an exercise, you enjoy will help you to be consistent with it. Exercise is good to help you sleep better but you need to study your body to understand the impact of exercise on your sleeping habit. Continue if it helps you sleep better, and tweak if it interrupts or negatively affects your sleep.