When done right, exercise can help you fall asleep faster and stay asleep longer. Many factors influence the impact exercise will have on the quality of your sleep.
These include the length of time between your workout and bedtime, food and drink consumed during the day, your fitness level, and the duration of your exercise.
Both aerobic an anaerobic exercise is is excellent for your body, it lowers cortisol levels, boosts human growth hormone, and lowers your blood pressure.
Deep sleep boosts your immune system and cardiac health and reduces stress and anxiety. In addition to promoting restorative sleep, exercising can increase the duration of your sleep.
In the longrun, regular vigorous exercise can decrease the chance of developing certain mood disorders and sleep disorders such as insomnia, sleep aprea, and restless leg syndrome. A recent study found adults who exercised at least 150 minuits per week are less drowsy through the day and report having a 65% improvement in their quality of sleep at night.
Working out in the morning is a great way to improve your sleep at night and boost your energy during the day.
The best exercise for improving sleep is:
- cardio
- strength training
- yoga
- stretches
It is recommended regularly practicing sleep hygiene and keeping a sleep journal to document your exercise, and sleep-wake cycles daily. This way you can see how your sleep has improved.
