It is a well-known fact that regular physical activity is beneficial to the general health. Did you know that exercise contributes to better sleep?

It is well established that children and adults are more tired in the evening after a day of intense physical activity. Also, people who engage in physical activity fall asleep more quickly. And they stay asleep longer.

Exercising is also a great way to improve the quality of your sleep. By helping to regulate the different stages and cycles of sleep.

Increasing sleep duration also leads to more compensated sleep. This allows the brain and muscles to fully regenerate.

activity and sleep

relationship explained through the data, We observed the following results:

1. Early bedtimes

after a day of physical activity, people were more tired, They went to sleep, on average, 36 minutes earlier (11:40 p.m. vs. 12:16 a.m.)

2. Increase the duration of sleep

The study revealed an additional 14 minutes in sleep duration when people engaged in vigorous exercise during the day.

3. Increase the duration of deep sleep

We noticed that most of the extra sleep time, was occurring during deep sleep cycles, during deep sleep, The body is able to repair muscle and brain cells, Thus this extra sleep is key in the process of cell repair.

The average increase in deep sleep from this data was 19 minutes (3 hours 20 minutes vs. 3 hours 39 minutes).

4. Fewer alerts

In addition to its positive effect on the duration of sleep, physical activity also helped people sleep more deeply throughout the night. The average number of times people woke up in the middle of the night decreased by 13% for people who were physically active during the day (1.3 times vs. 1.5 times). Maximize the benefits of physical activity on sleep A regular exercise schedule is important for improving sleep quality, after running or not Exercising 30 minutes three times a week is better for sleep quality than exercising once a week for an hour and a half Some types of physical activity are better at helping you than others Getting a better night’s sleep

Endurance-based exercises (running, walking, swimming, cycling) at a moderate intensity and at a steady pace are the best forms of physical activity.

Certain times of the day are better for physical activity than others. It is preferable to exercise in the morning or in the afternoon over the evening. Especially activities that increase adrenaline.

Activities that increase adrenaline levels, such as competitive sports, will wake your body up and make it more difficult to fall asleep.

Just as exercise can affect your sleep, The reverse is also true, Not getting enough sleep can lead to a lack of motivation to exercise. Even if you force yourself to participate in physical activity when you are tired, It is possible that your performance will be affected due to sleep deprivation.

Are some exercises better than others before bed?

Not all exercise is equal when it comes to how it affects sleep. That’s why if you want to exercise in the evening, It is important to choose your activity wisely. Keep in mind the exact timing of your exercise as well.

Generally if you are going to exercise at night, It is best to do light to moderate activity. This level of activity may help you fall asleep faster. and get better sleep, It is also important to complete the exercises at least one hour before bed. If possible, try to finish at least 90 minutes before bed. This will give your body enough time to calm down.

Examples of light to moderate intensity activities include:

• yoga
• Walking
• Leisurely swim
• Leisurely cycling
• Light to moderate weight lifting

However, vigorous workouts should be avoided in the evening. Strenuous physical activity can stimulate your nervous system to raise your heart rate too much. Which makes it difficult for you to sleep.

Examples of vigorous exercise include:

• High intensity interval training
• swimming courses
• Jump rope
• Competitive cycling
• Lifting heavy weights.

How much exercise is good for sleep?

to improve your sleep health, do moderate-intensity aerobic exercise, for at least 30 minutes, during the day or evening, However, regular exercise is essential. For the benefits of continuous sleep, Aim for 150 minutes of moderate-intensity aerobic exercise each week.

You can do this by doing 30 minutes of exercise. five days a week, If it’s hard to stick to 30 minutes at a time, You can break this down into two 15-minute workouts a day, five days a week.

Or if you prefer a more intense workout, aim for at least 75 minutes of vigorous-intensity activity each week. Just make sure that you do not do this type of exercise within a few hours of your bedtime.

Find an activity you enjoy. When you really love to exercise, It will be easier to do it regularly.

Why is sleep important for athletes?

For both athletes and non-athletes, sleep is essential to general health and well-being. Everyone needs sleep to feel rested and function at their best the next day. Other physical benefits include:

allowing your heart to rest, cells and tissues, To fix it, this can help your body recover after physical exertion. Also, as you progress through the stages of sleep, changes in your heart rate and breathing throughout the night promote cardiovascular health.

prevent illness or help you recover from illness while you sleep, Your body produces cytokines, which are hormones that help your immune system fight infection. All of these restorative effects are important to the recovery and performance of athletes.

How does sleep help the mental state of an athlete?

Sleep helps everyone retain and consolidate memories. When athletes practice or learn new skills, Sleep helps form memories. contributes to improved performance in the future, Without sleep, the pathways in the brain that allow learning and the making of memories cannot be formed or maintained.

Sleep is also necessary for cognitive processing. Lack of sleep is associated with a decline in cognitive function, which can have negative effects on athletes. whose sports require a high level of cognitive function, Like decision making and adapting to new situations.

Just as exercise can help improve and maintain mental health, sleep is important for maintaining the mental health of athletes. Good sleep is associated with an improved overall mood. A healthy sleep prevents irritability and reduces the risk of developments such as depression.

In summary, moderate and healthy sleep is necessary to build a healthy, athletic body. Are you one of those who love to sleep, my dear?

Written by: Siba Babi

Sources:

healthline

webmd