Healthy Living

Exercise: The key to a good night’s sleep


The advantages of a proper, good night’s sleep have been well established.  Many if us have trouble falling asleep while some people might find it hard to sleep through the night without waking up a number of times. Out of the many things that can address this issue, exercise or physical activity during the entire day can determine how well you sleep at night. The more active you are during the day, the more likely you are to stay relaxed at night and fall asleep quicker.

People who regular exercise, or newbies who incorporate some amount of physical activity in their routine, notice a huge improvement in the quality of sleep as well the different transitions between the various phases of the sleep cycle, get smoother and regular.  It is just a way to deal with the daily stressors of life and adapting to the needs of the human body, that exercise has a huge benefit here. Studies have shown that exercise and its advantages, and how it makes us feel afterwards, are closely related due to the physiological changes it can bring and how it boosts our metaboism overall. Throughout the day, our focus should be to incorporate some level of physical activity, the overall goal being to stimulate the body in such a way that at night when its time to relax all your senses and shut down much of its machinery, your body isn’t full of packets of energy.

Another important point here is that one should avoid working out or heavy exercises 3-4 hours before bed-time, the best time being early evening or late afternoon.  Exercising does not always mean hardcore workouts. One should try to achieve moderate exercising 3-4 times a week for a period of 30-60 minutes. It may include walking, jogging or running, even core exercises with slight cardio exercises. Basically, any kind of aerobic exercises work the best in this case. These may include running, riding a bike, running on a treadmill, dancing or dance based exercises such as aerobics, zumba etc, and jumping rope. The objective here is to increase the heart rate, and your lung capacity or aerobic capacity. By getting into a regular exercise regiment and a schedule, it has a significant impact on our overall heath. With exercising, you want to increase the amount of oxygen that reaches the blood stream.

At the same time, various non-aerobic exercises may help people suffering from mild to moderate insomnia. Yoga for one is a great exercise that stimulates the nervous system. It helps you relax, increase blood circulation particularly to the brain, which in turn enables you to sleep better.

Different people prefer different ways to exercise and some of us may find it impossible to get into a strict regimen for different reasons. For reaping the benefits of physical activity, the good news is that one doesn’t have to be a hard core or be obsesses with exercises.

There are many small things which we can include into our day to day living such as taking the stairs at home or workplace instead of the elevator, parking your car a little further than you are used to, walking those extra blocks to get to your favorite diner etc. All these things add up at the end of the day to keep you physically fit, and mentally relaxed; keeping a balanced life and altogether leading to an uninterrupted good night’s sleep.


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