Do you want a better sleep?  This tip seems to work for almost everyone: ScienceAlert

Do you want a better sleep? This tip seems to work for almost everyone: ScienceAlert

Many people struggle to get enough quality sleep. Not only does this make us feel tired the next day, but the long-term lack of sleep can have a negative impact on other aspects of our health and wellness.

There’s no shortage of things people are told they can do to get a better night’s sleep — from taking a hot bath in the evening to getting rid of their phones two hours before bed.

But one of the most common tips for people who struggle to get a good night’s sleep is to exercise regularly. And according to research, this is actually very good advice.

For example, a Meta-analysis of 2015 Which looked at all the current research on sleep quality, duration, and exercise, showed that short-term, regular exercise (a few sessions per week) can lead to better sleep.

This means that even one bout of exercise may be enough to improve sleep quality and duration.

Research also shows us the types of exercise that can help improve sleep. Do regular aerobic exerciseFor example, it has been shown to help people fall asleep faster, wake up less during the night and feel more rested the next morning.

This was true for many various types From aerobic exercises, such as cycling, running and even brisk walking.

just so One 30 minute session Aerobic exercise can improve many aspects of sleep — although not as much as regular aerobic exercise.

But, it has still been shown to improve sleep duration, reduce the time it takes to fall asleep, and increase sleep efficiency (the percentage of time in bed actually spent sleeping). Higher sleep efficiency indicates better sleep quality.

Research on resistance exercise (such as weightlifting) and its effect on sleep is more limited. But from a few studies that have been done, it appears that resistance exercise may also be able to improve sleep.

Studies have found that people who do resistance exercise regularly (about three sessions per week) have better subjective sleep quality. Even the mere thought of getting a good night’s sleep can affect your performance throughout the day.

Regular resistance training may also be done Helping people suffering from insomnia To fall asleep faster and increase the efficiency of their sleep. However, there is still little research in this area, so we need to be careful about drawing any conclusions.

The good news is that the benefits of exercise for sleep appear to benefit everyone, regardless of your age or whether you suffer from certain sleep disorders (such as insomnia or sleep apnea).

exercise effect

While the research is clear that exercise can improve our sleep, scientists still aren’t entirely sure how it does it — although they do have some theories.

Our body’s sleep-wake cycle follows a roughly 24-hour period, which is controlled by an internal body “clock”.

As part of this cycle, a hormone called melatonin is released in the evening, which helps us feel tired. Exercising during the day can lead to release earlier of melatonin in the evening, which may be why people who exercise fall asleep faster.

Exercise also lifts basal body temperature. But when we finish exercising, our core body temperature begins to return to normal.

Lowering our basal body temperature can also help us fall asleep. This may explain why evening exercise can help some people sleep better That night – contrary to popular belief.

Exercise may also lead to better sleep due to its positive effects on mood and mental health, both of which can be associated with sleep quality. During exercise, the body releases chemicals known as endorphins, which improve mood.

Regular exercise can also reduce Symptoms of anxiety and depression. Thus, the positive effect of exercise on mood and mental health may help people fall asleep more easily.

Although more research remains to be done to find out why different types of exercise affect so many different aspects of our sleep, it is clear that exercise can be beneficial for sleep.

Exercising for just 30-60 minutes each day can help you fall asleep faster, stay asleep at night, and wake up feeling more rested the next morning.

While only one exercise can improve your sleep, exercising regularly is likely to provide greater improvements to your sleep.

Since so many types of exercise are linked to better sleep, all you have to do is choose an exercise you enjoy – whether it’s running, swimming, weightlifting, or even just a brisk walk.

Emma SweeneyLecturer in exercise, nutrition and health Nottingham Trent University

This article has been republished from Conversation Under a Creative Commons License. Read the original article.

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