If you struggle to get good quality sleep, you are not alone. Millions of people are finding that it is hard to get enough sleep let alone, sleep well. This can leave you waking up feeling tired, sluggish, and like you are starting your day with your gas tank only half full.
Over time, lack of proper sleep can affect overall health and wellbeing. There is definitely not a lack of suggestions out there on things that can be done to help promote sleep, warm tea, warm milk, soaking in a hot bath, staying off your phone at least 1 hour before bed, etc.
While these are not bad suggestions and certainly do not pose a risk for making you sleep worse there is one option that seems to offer more longevity with its results and that is exercise. Studies show that adding exercise to your routine even a few days a week can have a significant impact on sleep patterns.
By adding just 30 minutes of aerobics to your day, this includes running, swimming, cycling, or briskly walking, you can see improvement in falling asleep and staying asleep longer, meaning you are getting better quality rest throughout the night.
Our body’s are controlled by an internal cycle, some refer to it as a “clock” essentially controlled by a hormone known as melatonin which is typically released in the evening and is what helps encourage that tired feeling you have when it’s time for bed. Exercise can help this release earlier in our system which can lead to falling asleep more quickly.
Most people think it is best to exercise early in the day, however, exercising raises the body’s core temperature, when this temp drops following a workout, the body returns to a tired state making it easier to fall asleep and stay asleep, for some, making evening a more optimal time to incorporate an exercise routine.
Just one workout can have a great impact on your ability to sleep. The more often exercise is integrated with your everyday activities, the more significant the results can be. You do not have to become an avid athlete or engage in strenuous activity for optimal results, simply adding in some exercises that get the heart rate elevated a few times a week can have a significant effect on the quality of sleep you are getting while increasing your overall health.