Fitness

When To Exercise For You To Have A Better Night’s Sleep?

Working exercise is one of the finest things you can do for a comfortable slumber, whether you can’t fall asleep or remain asleep. However, maximizing the sleep-enhancing benefits of exercise can make a significant difference in how soon you fall asleep and how soundly you sleep when you move- and the type of activity you choose.

Exercise helps you sleep in a variety of ways.

Have you ever observed that you fall asleep faster when you go to the gym? That’s because there’s a reason for it. Physical activity acts as a natural tranquilizer, allowing your mind to rest, making you less likely to toss and turn and more likely to fall asleep quietly.

You’ll also sleep longer and more soundly once you’ve done so. Exercise (mainly cardio) helps you get more slow-wave sleep, a deep, regenerative period of sleep that enables you to feel restored and renewed when you wake up.

Working out has additional advantages. According to Scott Collier, Ph.D., FACSM, a professor of cardiovascular exercise science at Appalachian State University, exercise is energetic, which means you’ll be less likely to nap during the day, which can interfere with sleep at night. “Physical activity may help guard against weight gain, which is a major cause of sleep apnea and can disrupt sleep,” he says.

Timing is a personal choice.

Maybe you’ve heard that working out in the evening is a bad idea? Certainly not. “It depends on the individual,” Collier explains. “Some people are able to sleep anywhere, at any time, while others cannot exercise close to bedtime without disrupting their sleep.”

According to Shawn Youngstedt, Ph.D., there is one exception, a professor at Arizona State University’s Edson College of Nursing and Health Innovation. “For the most part, evening exercise does not interfere with sleep,” he says. “However, there is some evidence that it disrupts sleep in about 20% of insomniacs.” If midnight exercises leave you feeling jittery, consider working out before supper.

Any type of exercise can be beneficial.

Most research on exercise’s sleep-related benefits has focused on aerobic activity. Resistance exercise, stretching, and yoga, on the other hand, have been related to better sleep. How you perform each of these exercises can have a significant impact on the quality of your sleep. Here’s how to time your workout for optimal slumber.

Consider cardio first thing in the morning. There’s a biological reason why everyone in the gym uses the treadmill first thing in the morning. According to Collier, doing cardio early in the day helps to cleanse the body of hormones that elevate heart rate and may interfere with sleep.

Take your aerobic training outside for a more considerable bang. According to a recent study, daylight from morning exercise outside may help regulate circadian cycles, allowing the body to sleep better later in the evening.

Consider resistance exercise in the afternoon. According to a study of 13 research published in the journal Sleep Medicine Review, weight training can improve your sleep in various ways, including helping you fall asleep faster, sleep more soundly, and feel more alert throughout the day.

However, if morning is better for cardio, Collier argues afternoon is optimum for strength training not merely because muscle strength is at its best at that time.

Your body temperature increases for four to five hours after you lift in the afternoon. This temperature surge helps you stay awake and attentive because your body is programmed to be warm throughout the day and colder at night. Then, as the body cools down in the evening, your brain guesses it’s nighttime, and you feel sleepy.

Consider yoga or mild stretching in the evening. A little time on the yoga mat is one of the best ways to relieve tension. It’s no surprise that more than 55% of yogis report better sleep.

Before you grab your strap and blocks, it’s worth noting that some types of yoga are better for sleeping than others. Sweat-inducing hot or flow yoga, for example, can boost your heart rate and body temperature, which isn’t ideal for sleeping.

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