Did you know that besides promoting physical and mental wellbeing, exercising can help you to get a good night’s sleep? Well, there is evidence that workouts can help you to fall asleep faster and even have better quality sleep. However, for some individuals, working out too late in the day can have a negative impact on the quality of rest they get at night. There is a never-ending debate regarding the best time to work out. The best advice is that people should pay attention to their bodies and get to know how well they can sleep based on the time they work out.
So, what are some of the ways through which exercising helps to improve your sleep?
Enhances sleep quality
You are likely to have more sound and restful sleep thanks to working out. It has been observed that exercises lengthen the duration spent in the deep sleep phase—the phase that is best for restoring strength and energy. Also, there are tons of benefits from enjoying this great deep sleep phase—improved cardiac health, better immune functioning, and regulation of stress and anxiety.
Increases sleeping durations
Improved sleep quality aside, exercises can help to increase the duration of your time asleep. Since physical activities consume energy, they help your body to feel more worn out and in need of rest at the end of the day. Studies have corroborated the claim that exercises lead to longer sleep periods, in addition to improving the quality of sleep.
Lowers stress levels and relieves anxiety
Stress is a major and common cause of poor sleeping habits, like taking longer to fall asleep and restless sleeping during the night. Fortunately, regular workouts can help to significantly bring down stress levels. Exercises are also well known for dealing with anxiety and various mood disorders. You need to do at least 5 minutes of working out to trigger your body to activate anti-anxiety responses. Additionally, mind-body exercises such as stretching and yoga can help to calm the parasympathetic nervous system, which is crucial in assisting you to relax. Also, these mind-body exercises can be vital in bringing down cortisol levels, lowering your blood pressure, and having a positive impact on your mood. You may consider accelerating your body’s recovery and muscle development by including steroids from reliable vendors like 120kgs. Also, you will enjoy the mental benefits of good sleep as well.
Alleviates insomnia and other sleep disorders
You may not be aware, but exercises are a great natural therapy for insomnia. From the various studies conducted, it is clear that aerobic exercises specifically may be very effective in assisting with insomnia symptoms. The studies show that for those with insomnia, the benefits of exercising are realized over time but not immediately. It is also evident from studies that workouts are crucial in minimizing the extent of sleep-disordered breathing, and they may also play a role in reducing the harshness of obstructive sleep apnea.
Recommended quantity of workouts
It is not yet clear as to how much exercise is effective in helping you to get better sleep and to enjoy these other benefits. However, the American Heart Association and the National Institute of Health recommends 150 minutes of exercise every week for healthy adults, which amounts to 30 minutes a day for five days each week. To obtain the significant benefits related to sleep, you need to observe consistent and regular exercise. Conversely, too much training can also cause sleeping problems.