People who regularly engage in exercise have fewer episodes of sleeplessness. Exercise promotes improved sleep quality by allowing smoother and regular transition between the cycles and phases of sleep. Moderate exercises lasting 20 to 30 minutes, three or four times a week will help you sleep better and give you more energy. Exercise during the day and mild exercise in the early evening will not only help you fall asleep and stay asleep more easily but will also increase the amount of time you spend in deepest Stage 4 sleep.
Stanford University School of Medicine researchers studied the effects of exercise on the sleep patterns of adults aged 55 to 75 that were sedentary and troubled by insomnia. These adults were asked to exercise for 20 to 30 minutes every other day in the afternoon by walking, engaging in low-impact aerobics and strength training. The result was that the time required to fall asleep was reduced by half, and sleep time increased by almost one hour.
Exercise improves sleep because it is a physical stressor to the body. The brain compensates for physical stress by increasing deep sleep. Therefore, we sleep more deeply and soundly after exercise. Exercise also improves sleep by producing a significant rise in body temperature, followed by a compensatory drop a few hours later. The drop in body temperature, which persists for two to four hours after exercise, makes it easier to fall asleep and stay asleep. A lack of physical activity contributes to insomnia by inhibiting the daily rise and fall of body temperature rhythm. As a result, many insomniacs get caught in a cycle of insomnia, reduced energy, and physical activity therefore resulting in a worsening of the condition.
Aerobic exercises are the best way to combat sleeplessness. These exercises increase the amount of oxygen that reaches the blood. Examples of aerobic exercises include jogging, walking, swimming and circuit strength training. A mild workout for fifteen to twenty minutes a day, four days a week, will be enough for you to feel the benefits. Stretch before and after you do anything vigorous and allow yourself a cool-down period after exercising, before you stretch.
For combating insomnia, the best time to exercise is at the end of the afternoon or in the early evening. Avoid exercise in the late evening or just before going to bed because of its stimulating effects on the body. It can take quite a while for your muscles and circulation system to calm down after a vigorous workout. Mild, non-aerobic exercise may also help you unwind at the end of the day. Yoga and stretching exercises are good ways to wind down. A leisurely walk breathing deeply and allowing yourself to respond to the physical sensation of being outside is always an excellent way to lift your mood and relax your body.