Working out is absolutely fabulous for your body and mind. In addition, aerobic exercise can help you to get a good night’s sleep. However, for some individuals if they too late in the day can interfere with how well they sleep at night.
Based on available studies, there is solid evidence that exercise does – in fact – assist you to fall asleep far more quickly and also improves sleep quality. However, there’s still quite a lot of debate as to what time of day you should be exercising. Listen to your body to see how well your sleep in response to when you work out.
Exercise Results In Changes To Your Core Body Temperature
During exercise your body increases its temperature. Afterwards your body’s temperature drops. That decrease in temperature mimics a similar temperature change which takes place before you fall asleep, when your body is cooling down in the evening in preparation for sleep. The similarity between these changes could signal to your brain that it’s time to sleep.
Exercise Relieves Symptoms Of Anxiety And Depression
Insomnia often goes hand-in-hand with anxiety as well as depression. These symptoms — including anxious thoughts, worry in addition stress — could interfere with one’s ability to fall asleep. Exercise can alleviate these symptoms through the release of endorphins, improving sleep quality positively.
Exercise May Realign Your Internal Body Clock
Some individuals experience insomnia owing to a ‘lopsided’ internal body clock. An interruption of one’s circadian rhythms can cause them to feel tired naturally later at night than ‘normal’ bed time. Depending on the time of day that they exercise, it can help reset their body clock and help them to fall asleep earlier. In addition, some forms of exercise – such as running – boost serotonin (a hormone that is involved in the sleep-wake cycle), which may improve the brain’s ability to metabolise serotonin as well as regulate sleep.
How Much Exercise Is Right For You?
Unfortunately, there is no one right response to this issue. The National Institutes of Health – as well as the American Heart Association – recommend at least two and a half of exercise per week for healthy adults. That’s 30 minutes a day on every of the week. Studies show that sleep could receive some of its most significant benefits from exercise which are consistent and routine over time, especially for individuals who experience difficulty sleeping.
It may surprise you to hear this fact but too much exercise can pose problems for sleep. Many individuals don’t give it much thought; however over-training is a common problem — and can lead to sleep difficulties. In fact, one of the first symptoms of over-training is insomnia and difficulty sleeping, according to research.
Get out for a jog, take a cycle around your neighbourhood, hit the gym for some weight training or a cardiovascular exercise session on the treadmill. Every bit of exercise that you commit to can help you feel better during the day and sleep better at night.
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