Exercise That Will Make You Sleep Easy
One of the wonderful health promoting benefits of exercise is that it can keep you awake during the day and improve your sleep at night.
More than 70 percent of people say that they don’t work out because they are too tired, but what they may not know is that exercise is a great stress reliever.
When you break the fatigue and inactivity cycle, you’re energized by the movement and rewarded with subsequent relaxation.
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In one study, adult who engaged in moderate exercise four times a week for 30 to 40 minutes had greater improvement in their sleep than did their sedentary counterparts.
The exercise slept nearly an hour longer at night, took less time to fall asleep, and took fewer daytime naps.
Another poll found that those who walked at least six blocks a day at a normal pace were one third less likely to have trouble staying asleep than were non-walkers.
People who walked a bit more briskly actually slashed their risk of a sleep disorder by 50 percent.
Daily exercise also helps lessen the risks of a wide range of problems, from heart disease to depression and insomnia.
Inactivity is linked to at least 15 chronic diseases. Thirty minutes of moderate daily exercise is recommended.
Weight-bearing exercise keeps us strong and flexible and wards off osteoporosis.
Yoga, tai chi, and calisthenics involve movements that increase flexibility.
Make an exercise appointment with yourself.
Go jogging, ride a bicycle, swim, or work in the garden.
Scheduling an aerobics class at a gym or community center can motivate you to stick with it.
It’s even better if you sign up with friend. Whatever you do, consistency is the key.
Timing your exercise session is also important.
Early morning exercises are often pleased to have accomplished the task prior to the required activities of the day, but, in general, early exercise doesn’t affect evening sleep.
In fact, those who exercise at the beginning of the day, especially if they get up extra early to fit it in, seem to reach their energy peak by the afternoon and get tired after lunch.
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Afternoon workouts seem to have the most benefit for those with sleeping problems.
They help increase afternoon alertness and deepen evening sleep. However, do not exercise within three hours of bedtime.
This time cushion will allow your body to slow down and its temperature to readjust.
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