The benefits of exercise for sleep

Why does exercise lead to better sleep?

Let us talk about some of the most important reasons.

The first is the exercise itself. Physical activity leads to physical exhaustion.
The brain's reaction to physical exhaustion is to extend the time you are deeply asleep. In real life, if you are doing a lot of hard work right now.
You can sleep faster, deeper, and better. It refers to the effect of prolonged deep sleep after exercise.

Secondly, exercise is closely associated with changes in body temperature.

Significantly aerobic exercise can dramatically increase body temperature. You will feel more energetic and alert the next day.

At the same time, exercise will avoid flattening the rhythm curve of body temperature. When the body temperature drops, it can also drop lower than before.

The body temperature drops and people feel sleepy, so you can sleep better after exercising. In addition, there are a lot of aerobics exercises such as running, cycling, hiking, and so on.
If you exercise in the sun, you will get better results.

As a result, it can better improve your sleep.
On top of that, exercise reduces stress and tension.
Stress and blood pressure are the most common causes of sleep disorders.

In summary, regular exercise can provide those benefits to your sleep:
1. People who exercise fall asleep faster and fall into deep sleep faster than people who do not exercise
2. Compared to insomniacs, people who exercise sleep more than people who don't exercise.
3. You sleep just as much as someone who doesn't exercise, but during the day you feel more refreshed and energized.

What kind of exercise would you do?

Aerobic, anaerobic, stretching, and yoga, are the sports that best improve the quality of sleep.
The answer is aerobic exercise. Because aerobic exercise is the most effective exercise to increase your heart rate and body temperature, such as running, cycling, swimming, etc.
Of course, if you don't like aerobic exercise. Doing other exercises is also perfectly fine, better than no exercise.

How often would you do the exercises?

If you like sports, you can exercise every day. If you don't like to exercise, 3-4 times a week. Every 20-30 minutes of exercise can improve sleep. But not an immediate effect. Generally, after three to four months of adhesion, your sleep will improve significantly.

What time do you exercise?

Experience has shown that 30 minutes of exercise can further raise your body temperature for the next 4-5 hours. Those who exercise can reach a much higher peak temperature than those who do not exercise and later begin to fall steadily.

So the best exercising time is 4-5 hours before bedtime. For the average person, it is between 16:00-20:00. If you exercise during this time, your body will have enough time to cool down before going to bed.

It also gives your mind and brain enough time to calm down. Of course, exercising in the morning, at noon, and in the afternoon is not a problem.

October 19, 2022