Exercise Is a Natural Sleep Aid
Do you struggle to fall asleep at night? Do you wake up and find it difficult to fall back asleep? Do you feel sluggish during the day? If you answered yes to any of those questions, you’re in good company.
“Sleep is more easily disrupted and less refreshing as we get older,” explains Paul Macey, PhD, UCLA Brain Research Institute. “People tend to underestimate how simple things can make a big difference, such as having a regular bedtime, avoiding stimulants, and having a mental calming down routine.”
In addition to those smart sleep strategies, studies show that daily physical activity also can influence your ability to sleep better.
How Exercise Fosters Sleep
Research finds that physical activity aids sleep through several mechanisms. It increases melatonin production, which regulates sleep-wake cycles, helping you fall asleep faster and sleep more soundly. Exercise reduces stress, a common barrier to sleep. Additionally, physical activity helps regulate body temperature, aiding the body’s natural cooling process that facilitates sleep.
Numerous studies have shown that exercise reduces sleep disorders such as insomnia, daytime sleepiness, and sleep apnea. For example, moderate-intensity exercise has been shown to improve sleep quality in people with insomnia, according to a study in the Journal of Clinical Sleep Medicine.
© adamkaz | Getty Images
Try different types of exercise at various times of day to see how it affects your sleep.
Frequency, Duration, and Type
The timing, type, and duration of physical activity are important factors to consider when thinking of exercise as a sleep aid. There is no single exercise prescription that works for everyone. But people who engage in at least 30 minutes of moderate activity may experience better sleep the very same night. What’s key is discovering what works best for you. For example, high-intensity interval training close to bedtime can disrupt sleep for some people because it increases endorphins, brain chemicals that keep some people awake. That’s why experts typically recommend at least two hours between intense exercise and bedtime. In contrast, calming mind-body exercises like yin yoga and tai chi have been found to help people relax and fall asleep in a short time.
A UCLA study published in Sleep reported that practicing tai chi chih (a simplified version of traditional tai chi) increased sleep quality, improved concentration, and reduced daytime drowsiness compared with a control group who received health education.
Good sleep is essential to good health. It consolidates memories, reduces stress, and decreases inflammation, to name just a few benefits. Whichever exercise helps you, know that exercise consistency and regularity are key to reaping ongoing sleep-related benefits.
The post Exercise Is a Natural Sleep Aid appeared first on University Health News.
