Sleep and exercise will always co-exist. You need sleep for a good workout and a good exercise will give you a good night’s sleep. In this article, we focus on how exercise can be beneficial for sleep. Working out has been linked to helping maintain the body’s internal clock (circadian rhythm).
What Is the Best Time to Work Out?
Morning Workouts for Better Sleep
Working out in the morning can change or restore your circadian rhythm which is responsible for your sleep and wake cycles. With morning exercise, your body will be naturally more alert during morning hours and tired during the evening or night. This way, you fall asleep faster and can wake up in the morning for some exercise. This helps improve your sleep cycle and the quality of sleep you get.
However, morning workouts may interrupt your deep sleep if not planned well. If you go to sleep at your regular bedtime, and wake up one or two hours before your regular wake time, you will end up feeling fatigue, weak and unproductive. Create a new sleep schedule where you go to sleep earlier. This gives you a chance to have enough sleep, and exercise in the morning.
Afternoon and Evening Workouts for Better Sleep
Working out during late afternoon or evening is a great way blow off some steam after a long busy day. You can replace poor health habits like smoking, drinking and snacking with evening exercise. This is very beneficial in the quality of sleep you get. Overweighted people don’t like their bodies due to the extra fats they are containing due to Fupa. They can perform several workouts to get rid of it.
If you are not careful, evening workout may interfere with your sleeping patterns. For instance, if you work out too close to your bed time, you will have a harder time falling asleep. However, this only applies to intense workouts like HIIT and CrossFit.
Gentle workouts like stretching and yoga can help you improve sleep quality especially when done close to your bedtime.
Best Exercises for Better Sleep
Aerobic exercises/Cardio – aerobic exercises promote blood circulation, rapid breathing and a fast heartbeat. Moderate aerobics include walks, short bike rides, and water aerobics. Vigorous aerobics include jogging, long bike rides, sports and lap swimming. Cardio can reduce daytime drowsiness and improve the quality of sleep. Moderate cardio everyday will help you reduce breathing conditions in people with health issues like obesity and sleep apnea for better sleep.
Resistant exercises/strength training – This is for strength and muscle building. Most people mix aerobics and strength training. Activities include lifting weights, workout with resistant bands and resistance exercises like sit-ups. When done in the morning, this can help you create a good sleep schedule and increase your quality of sleep.
Yoga and stretching – This is the best type of exercise to do right before you go to bed. It involves relaxation/meditation, breathing techniques and posture improvement. Yoga can alleviate stress and improve your quality of sleep.
Facts About Exercise and Sleep
A little bit of exercise can do a lot for your sleep
You do not need to do a lot. Even a simple physical routine can go a long way in helping improve your sleep and health. Exercises like running short distances, walking or even gardening can help you sleep better and reduce any sleeping issues you may have.
Exercise before bed can be ok
Exercise raises body temperature, making you active and unable to fall asleep. However, when you combine the right type of exercise at the right time, you can improve your sleep patterns. People with insomnia should avoid night-time exercise completely. Even exercise done a couple of hours before night time will keep you up if you have insomnia.
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Morning and Afternoon Exercises Are Great For People With Insomnia
If you are insomniac, morning time is the best time to get some good exercise. In the morning you also get exposed to some sunlight and this can help set your circadian clock and regulate your wake or sleep patterns. You can benefit equally from afternoon exercise. While exercise help you sleep better, it will not cure your sleep illness, you still need to see a medical professional for the issue.
Morning exercise helps your body create and understand a schedule. This conditions you to sleep better at night. On the other hand, afternoon and evening exercises help you alleviate stress and improves quality of sleep. However, exercise is not the only factor that goes into improving quality sleep. Together with a quality foam mattress like the ones from Diamond Foam mattress, high quality sheets and a good sleeping environment, they can go a long way to ensure you get the much-needed sleep for the required amount of time.