Approximately one-third of Americans don’t get enough sleep on a daily basis. Exercise during the day has been shown to improve sleep efficiency for adults. Sleep deficiency has been linked to many clinical health problems such as heart disease, high blood pressure, diabetes, stroke, depression, and more.
What type of exercise is best for sleep?
Cardio:
Cardio exercise can raise your heart rate and increase blood flow. It can also recuse blood pressure and reduce your risk for cardiovascular disease. Cardio exercise has also been shown to help people with insomnia and other sleep disorders. This type of exercise can improve total sleep time, ability to sleep through the night, and overall sleep quality. It can also help people fall asleep after. Moderate to high-intensity exercise has also been shown to reduce anxiety for several hours. In one study, a single session of moderate-intensity cardio exercise significantly reduced the anxiety of people with insomnia. Cardio has also helped cut the time it took them to fall asleep in half while increasing the amount of time they spent asleep overall.
Resistance training:
Resistance training can have the same benefits if cardio isn’t your type of exercise. Resistance training is another form of exercise intended to increase muscular strength and endurance. Some examples are training with dumbbells, barbells, kettlebells, or weighted balls. Weight machines are also an option. Studies have shown that doing any muscle-strengthening exercise is associated with better sleep quality.
Yoga:
Yoga is also a great way to improve your mental and physical well-being. Yoga focuses on meditation, breathing, and holding different postures. Research suggests that yoga can help alleviate stress, recuse anxiety and depression, and promote mental health and well-being. Yoga has also been shown to improve sleep in many populations including cancer patients and people struggling with symptoms of arthritis.
When is the best time to exercise for sleep:
Everyone responds to exercise differently so there is no “one size fits all” routine. That being said. Studies have found that aerobic exercise in the morning can help you fall asleep more quickly, improve your sleep quality, and reduce the time you spend awake at night. Light exercise in the evening such as stretching or yoga can also help you unwind for bed.
Tips for getting better sleep:
- Exercise for at least 30 minutes
Try to commit to 30 minutes of exercise every day. This could be walking, lifting weights, or even yoga. While longer work will Improve your physical health, you will see sleep benefits only after 30 minutes.
-Experiment to see what works for you:
Working out in the evening doesn’t work for everyone. Try different things to find the routine that works for everyone. Stay consistent with your schedule and find a time that fits your lifestyle.
If you would like to make an appointment, call A Ray of Hope: Great Lakes Institute of Neurology and Psychiatry, at 847-268-3908 or make an appointment online today, for expert, multidisciplinary treatment.
