Insomnia affects more than 40 million Americans. It is estimated that more than 50% of adults will suffer from insomnia at some point in their life. How do exercise help you falling asleep faster, getting enough quality sleep and waking up feeling fresh and energetic? When is the best time to do exercise? Experiment yourself to find the best time that work best for you. Avoid exercise in the late evening or just before going to bed.
When is the best time to do exercise?To improve the sleep quality it is recommended to do exercise during mid to late afternoon. Experiment yourself to find the best time that work best for you. It might take several weeks of trial and error to determine the best time of day for you to get your exercise. If you’re a morning person,
you may want to wake up a little earlier every day and go to the gym or jog around the neighborhood. That will start your day to an energetic start.
If you find you can’t exercise in the morning, maybe you could hit the gym on your lunch break or immediately after work. Some people find that evening exercise winds them up, while others find it helps them sleep.Avoid exercise in the late evening or just before going to bed. Exercise is actually stimulating the body, raising its temperature. It can take quite a while for your muscles and circulation system to calm down again after a vigorous workout. That’s the opposite of what you want near bedtime, because a cooler body temperature is associated with sleep. What kind of exercise works best?Regular exercise works best for most people, but the exact type and amount varies from individual. Try to work with a personal trainer or exercise instructor to design a program that works best for you, especially if you are new to exercise.
Endurance exercise such as walking, swimming or cycling, performed for 30 to 60 minutes, three to five days a week is commonly prescribed for improving sleep quality in healthy adults. (Make sure to consult your doctor that you are healthy enough to conduct such exercise)The exercise should involve vigorous use of legs which should help with your sleep. The fatigue produced by [using leg muscles] acts as a tranquilizer. Aerobic exercises such as jogging, swimming, riding a bicycle, jumping rope, dancing, riding a stationary bicycle, using a treadmill, and walking are the best to combat sleeplessness in which it increases the oxygen that reaches the blood. A mild workout for fifteen to twenty minutes a day, four days a week, will be enough to feel the benefits. Stretch before and after doing anything vigorous.
Let cool-down after exercising, before you do any stretching.With regular exercise your sleep quality is improved and the transition between the cycles and phases of sleep becomes smoother and more regular. Try to increase your physical daily activity during the day may also help you deal with the stress and worry in your life. The goal here is to give your body enough stimulation during the day so that you are not restless at night. But DO NOT overdoing it, as ironically, too much exercise can interfere with sleep. Start at a reasonable level activity you enjoy, and increase exercise volume gradually to avoid injury and sleep problems. Studies indicate that there is a direct correlation between how much we exercise and how we feel both emotionally and physically by changes in our brain chemistry that occur from regular exercise.Mild, non-aerobic exercise may help you unwind at the end of the day and maybe beneficial to handle insomnia problem. Take a leisurely walk or gentle dancing to pleasant music can help you lift your mood and relax the body. The following activities are relaxing and have other healing properties:
- Yoga has a stimulatory effect on your nervous system, in particular to the brain. Yoga uses breathing techniques and yoga postures increase blood circulation of the brain, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension in your body.
- Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi might help people with insomnia by promoting relaxation.
If you find that you have no time to exercise on a regular basis try to add extra moments of activity into your daily schedule. Take the stairs instead of the elevator whenever possible.Try parking your car around the corner and walking that extra block to your office. There are many small simple ways that you can add activity into your life. Your goal is to have a healthy, well balanced life.
