It is well-known that regular exercise has numerous benefits for overall health and well-being. However, exercising can also affect sleep quality. Studies have shown that exercise can improve sleep quality and quantity in both adults and children.
There are a number of possible explanations for this relationship between exercise and sleep. Exercise can help to reduce stress and anxiety levels, which can improve sleep quality. Exercise can also help to increase levels of endorphins, which can improve mood and promote relaxation.
If you are looking for ways to improve your sleep quality, then you may want to consider adding some exercise to your daily routine. Keep reading to learn more about the effects of exercise on sleep quality!
How much to do?
So how much exercise is good for sleep? The answer may vary depending on the person, but most experts recommend at least 30 minutes of moderate to vigorous exercise per day. Regular exercise is essential for continuous sleep benefits. Strive for 150 minutes of moderate aerobic exercise every week. This can be done through 30 minute workouts 5 days a week. If it is hard to commit to 30 minutes, try splitting it into two 15-minute workouts a day. So, if you're looking to improve your sleep, consider adding some exercise to your daily routine.
What to do?
Not all exercises are equal when it affects your sleep. It is important to choose your type of exercise wisely. If you are going to exercise at night, it is best to perform a light-moderate intensity activity. This may help you fall asleep faster and get better quality sleep. It is also best to try completing this an hour before bed, which gives your body enough time to wind down. Some examples:
-Yoga
-Walking
-Swimming
-Biking
If you want to partake in strenuous activity, try to do this during the day. Some examples of this is HIIT training, running, jumping rope, heavy weightlifting and competitive cycling.
In conclusion, exercise has a positive effect on sleep quality. People who exercise regularly sleep better and feel more rested during the day. Exercise can also help to improve the quality of sleep for people with sleep disorders. If you are having trouble sleeping, introduce some exercise into your daily routine. You may find that it helps you to sleep better and feel more rested during the day. If you are still struggling you should visit a doctor to try understand what may be causing the issue.