Isn’t a good night sleep an elixir for most of your life’s physical and mental health problems? Whether you are feeling sick, beat or down, nothing can relax your mind and body like sound sleep. It can reduce your stress levels better than any pill and boost your energy better than any drink. Oh, and did we mention how it is the best remedy for glowing skin and smiling face.
Unfortunately, for some of you, a good night’s sleep is a matter of wishful thinking. Despite your best efforts, sleep becomes a distant dream and for reasons unfathomable. At times, you may get so busy juggling your work, home and social lives that you may inadvertently end up sacrificing your sleep. Gradually it becomes a habit, and before you know it, you are spending the nights tossing and turning in bed.
Are you in a similar situation and looking for a natural way to combat the condition? Well, did you know that workouts can help you in getting your sleep back on track? The fact that regular workouts can improve your physical and mental health is an added bonus.
Several studies have established a positive correlation between sleep and moderate amounts of exercise. In fact, even one session of exercise is known to show decent results. Apart from reducing the time it takes to fall asleep, it can also enhance the quality of your sleep.
Here are the details of how exercise helps in promoting a healthier and more restful sleep.
- Release endorphins — Often dubbed as the feel-good chemicals, endorphins are natural compounds that are produced by the body. These chemicals are released by the nervous system and help in coping with pain and stress. As a matter of fact, endorphins trigger the euphoric feeling or runner’s high after an intense bout of workout. Scientifically, these chemicals reduce the impact of pain and stress on the body. Our bodies are known to release more amounts of endorphins even after a moderate session of workout. Thus, apart from several other benefits, exercise is what can bring back that elusive sleep in your lives.
- Hack your body clock — Have you ever wondered how you always feel drowsy and alert at similar times on all days? It happens because of your circadian clock, which governs your sleep-wake cycle. It is what makes you lazy between 1–3 pm after lunch. The circadian clock is also what makes you a morning person or a night owl. If you have been facing troubles with your sleep or are struggling with jet lag, exercise can help you get back on track. The best option is to work out earlier in the mornings so that your body is tired after a long day at work. However, there is a catch here. If you do not sleep well, you may not be able to get up early to exercise. The best option is to push yourself a bit for that early morning workout session and get your rhythm back. It will help you in falling asleep faster and will also help you enjoy a better quality of sleep at night time.
- Alter your body temperature — Have you noticed how exercise tends to make your body hot? When you workout, your body temperature rises by a few degrees. During the course of the day, the body cools down gradually. As a result, you start feeling drowsy and sleep well when you hit the bed at night. A moderate amount of 30-mins aerobic exercise is enough to improve your sleep patterns and enhance your overall physical and mental health. Even better is to run outdoors as natural sunlight is also known to have positive effects on your sleep.
- Reduce stress — Do you find yourself immersed in a spiral of negative thoughts that seem to come in the way of living a happy life? You will be surprised to know how a simple workout can break this chain of thoughts.
As you exercise, your mind starts to concentrate on the activity at hand and gets a much-needed diversion. Secondly, as you continue with a regular workout regime, you will also notice a reduction in your bodyweight. You will start feeling good and positive about yourself . If time allows, start meditating at the end of your workouts. Apart from cooling down your body, it will calm your mind. It will make you more mindful and bring your focus to the present moment. With these changes, you will definitely find yourself sleeping well at night. - Treat chronic insomnia — Although there is little evidence to support this, a handful of studies have shown a positive correlation between insomnia and exercise. People who suffer from chronic insomnia understand how difficult it is to have a good night sleep. A workout is a healthy and free treatment to resolve this problem. More often than not, insomnia is associated with anxiety and depression. Exercise helps in relieving these negatives states of the mind to some extent. Besides, it also helps in resetting the circadian rhythm of insomnia patients. However, there are fewer studies that show which kind of exercise works the best or what is the right duration for sweating it out in the gym. In fact, over-training can also come in the way of your sleep. The best way is to work by a trial method and figure out what works best for you. Remember, the key is to be consistent as insomnia takes time to tackle. The progress will be slow, and so will be the results.
What types of workout can help with better sleep?
There is scientific evidence of three kinds of exercise that can help you to sleep better.
1.Cardio exercise
In simple terms, any exercise that increases your heart rate is known as a cardio exercise. You can opt for a brisk walk, run, swim or join an aerobics class to improve your sleep quality or treat insomnia. You will notice the results even with a 10-minute workout. However, it is best to engage in a 150-minute moderate or 75-minute vigorous cardio every week.
2. Strength training
As you lift weights and tone your body in the gym, you will also start sleeping better. Apart from falling asleep faster, you will also notice that you are getting up less frequently in the night.
3.Yoga
This form of workout is helpful if you can’t sleep well because of stress. Yoga involves stretching, holding your postures and breathing in a consistent pattern. It helps relax your mind and rejuvenate your body. There is enough evidence that shows the positive effects of yoga for treating insomnia. However, like all good remedies, it takes time to deliver results. Practicing yoga daily for eight weeks will offer the best results.
When is the right time to exercise?
Studies have shown that working out early in the morning or early afternoon can deliver the best results for your sleep. However, the key is to get some exercise at any time during the day. It is understandable if your mornings are rushed, and you spend your afternoons at work. If you are short on time to hit the gym, you can follow a video workout in the comfort of your home. Or else, you can walk or cycle to your work to get the heartbeat up.
In conclusion
Exercise is the most natural cure if you have been struggling to get a good night’s sleep. It is known to reduce stress, reset the body’s sleep-wake cycle and regulate the body’s temperature so that you can enjoy an undisturbed state of deep slumber. In short, you can reap great results for your physical and mental health even with moderate amounts of exercise.
Apart from this, you can also explore other options like switching off from all kinds of media before you hit the sack. The light-emitting out from these gadgets can send the wrong signals to your brain and make you more alert as you near your bedtime. It may also help to invest in a good mattress to get a comfortable sleep in the night. A quality mattress comes with the promise of good sleep and will last you a long time. You will find yourself tossing and turning less in the bed if you have a good mattress on your bed.
