• Cassandra Schmigotzki

Sleep 101: How Physical Activity Can Help to Combat Insomnia

Insomnia can be defined as having difficulty falling or staying asleep. People who suffer from insomnia usually feel dissatisfied with their sleep and might sometimes feel fatigued. It is important to keep in mind that what you eat also affects the quality of your sleep. The good news is that there are some things that can be done to improve the quality of sleep, and one good way is by exercising. Exercise can help ease your sleeplessness or even cure it.



Exercise Improves the Quality of Sleep


Insomnia can be directly linked to some food from the food industry; however, the symptoms of insomnia can lead to unhealthy nutritional patterns. Exercise on the other hand can help improve the quality of sleep. Engaging in physical activity can improve the quality of sleep; however, you need to be mindful of the days you pick for exercise. You will have to do the exercise three to four hours before going to bed.


Physical Activity Relieves Anxiety and Stress


Regular exercise can help lessen stress levels, which is one of the main factors contributing to insomnia. Exercise is the best remedy not only for anxiety but also for other mood-related disorders. You don’t have to go to the gym or lift heavy workout equipment; just a few minutes of exercise can activate your body to relax. Go for a brisk walk, yoga, and simple exercise some hours before bedtime.



Exercises Increase Sleep Time


Apart from improving the quality of sleep and relieving stress, regular exercise increases the amount of sleep. Engaging in some physical activities needs you to put more effort into it. This later helps you feel more tired and ready to rest by the time the day is over. Normally, when you get tired, all your body needs is some rest, and that means that you will sleep comfortably.


Exercise Might Help Adjust your Inner Body Clock


Many people experience insomnia because of a misaligned circadian rhythm. The disruption of this inner body clock can make an individual feel tired during the night. Depending on the time you exercise, you can help reset back your circadian rhythm and fall asleep earlier. Additionally, some types of exercise like running can boost serotonin, which is a hormone involved in the sleep-wake cycle. This will later enhance the brain’s capacity to absorb serotonin and regulate sleep.



Exercise Cause Changes in your Core Body Temperature


When you engage in any physical activity, your body tends to increase its normal temperature and later drops. The drop in your core body temperature mimics a similar temperature drop that occurs before you fall asleep. The similarities in the drop of the core body temperature might signal your brain that it is sleeping time.


Bottom Line


Many studies have found out that regular exercise can help improve the quality of sleep and increase the sleep duration. This means that people who exercise frequently get better sleep and are less likely to suffer from sleeplessness. Besides, lack of exercise is directly linked to poor health, insomnia, stress, and old age. Also, not exercising is one indicator of insomnia, since people who suffer from insomnia can hardly be active physically due to daytime fatigue. All you need to do is find the right exercise by consulting with your doctor and enjoy better sleep.


#physicalactivity #sleep

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