Exercise Promotes Better Sleep
Posted on September 19, 2014
Do you have a hard time falling asleep or staying asleep? Is your sleep non-restorative? If you answered yes, you are not alone. The global annual incidence of insomnia is estimated to be 20-40%. (Melanger, et. al., 1985; Ohayon et. al., 1998). Studies have examined the effects of long-term exercise on sleep in adults with insomnia. The findings showed that after 4 to 24 weeks of exercise, adults with insomnia not only fell asleep more quickly, but also slept longer and had better sleep quality. (Guilleminault et al., 1995; Passos et al., 2011, Reid et al., 2010)
The key is to find the type of exercise and the time of day you engage in the physical activity. Exercising vigorously right before bed or within three hours of your bedtime can actually make it harder for you to fall asleep. Most of us might think that a good workout before bed will make us feel more tired! Physical activity actually stimulates our heart, brain and muscles, therefore increasing our energy level. This is exactly the opposite of what we need to go to sleep and stay asleep!
When it comes to your sleep quality, moderate aerobic exercise in the late afternoon or very early evening (about 4-5 hours before your bedtime) seems to be the most beneficial. This is because the body temperature has a direct relationship with sleep. During physical activity your body temperature increases above normal for a few hours. It lowers approximately 4 to 5 hours later, as you are getting ready for bed. The lowering of your body temperature is a prompt for sleep, according to the National Sleep Foundation (www.sleepfoundation.org).
Time your physical activity to be at least 4 hours prior to the time you usually go to bed. Your body temperature will have a chance to decrease at the same time that you want to go to sleep. For more information on exercise and sleep visit www.sleepfoundation.org.
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