Exercise has long been known to have many benefits, including improved sleep. Recent research has shown that moderate to vigorous exercise can increase the quality of sleep for adults by reducing the onset of sleep and decreasing the amount of time they stay awake in bed during the night. Physical activity can also help relieve daytime sleepiness and, for some people, reduce the need for medicines to take sleep. Exercise has been found to decrease sleep discomfort and insomnia in patients, with effects similar to those of sleeping pills.
Regular exercise has many benefits, such as better sleep. It may promote relaxation, reduce anxiety and normalize your internal clock. Exercise also increases core body temperature, which when it starts to fall, you feel sleepy. When it comes to the best time to exercise for better sleep, there is an ongoing debate about what is the best time of day to exercise and sleep optimally.
A study from the Journal of Sleep Research reported that people who participated in intense nighttime exercise did not feel measurable effects on sleep quality. However, those who did high-intensity exercise, such as interval training less than an hour before bedtime, took longer to fall asleep and had a poorer quality of sleep. Adults who led a mostly sedentary lifestyle and who exercised early at night (with plenty of time before bedtime) saw the greatest improvements in both sleep duration and the time it took them to start sleeping. If you don't have trouble falling asleep, but you wake up frequently during the night, it may be more helpful to add an exercise routine at night.
Cardio or aerobic exercises, such as running, cycling, and swimming, increase your heart rate, which can make you feel alert rather than relaxed. However, researchers are gradually beginning to understand the different advantages of exercising at certain times of the day. Set a regular bedtime and adopt a relaxing sleep routine. Make sure your bed is comfortable and that your room is dark, quiet, and cool.
Exercise can be an essential aspect of healthy living and elegant aging.