Move properly, sleep better
Evening walks is as good as a sleeping pills. What about the training at the gym? We upgraded with the experts the thoughts we found to be true as a link between exercise and sleep.
Sleep is important because then tissues of the brain and body will recover from stress. A proper dose of exercise at the right time makes it easier to fall asleep and improves sleep quality.
Regular exercise increases the sense of life management that improves sleep. The ability to recover from exercise increases, so daily rushes do not load anything. Stress-tolerance also develops. 2-3 training sessions a week will get the benefits of exercise in sleeping. Exercise helps quickly find and maintain proper sleep routine. For sleep, it is good to vary light and heavy exercise. By listening to your own body you will find the best exercise types.
Myth1: Good fit sleeps better
Yes! It is certain that exercise increases health. Sleep will be easier to catch and be more coherent. It is well known that a good oxygen retention ability helps sleep enough for a long night's sleep. Studies have shown that exercise increases the amount of deep sleep and affects the internal sleep patterns by postponing and reducing the amount of REM sleep.
According to many studies, exercise therefore improves sleep, but the mechanism is not completely clear. Positive effects are thought to be due to muscular fatigue, hormone and body temperature changes caused by exercise, and related psychological relaxation.
In science circles, it is believed that physical activity is synchronizing the internal clock and influencing it positively in sleeping.
When a person is moving regularly, the sleep cycle becomes clear. It is easier for an active person to follow natural sleep patterns after tiring after a varied day.
Myth 2: Exercise in the evening spoils the night sleep
Kind of true. After hard training, the heart rate is high, the body is running and the mind is awake. Stress caused by obnoxious exercise seems to persist even during sleep, especially at the beginning. This affects the autonomic control of the heart and lowers the quality of sleep.
The time at which you can still work hard is unique and depends on a person. It should be 3-4 hours between the exercise and the desired sleeping time. For example it’s therefore worth finishing the evening training at six o'clock if you want to fall asleep around ten o'clock.
In England, a lot of research has been carried out on the refreshing effect of exercise. It is known that after 21 o'clock the body begins to fall asleep. If you are moving sharply at 21-22, the time of falling asleep will go away and at 24 o'clock it may be difficult to go to sleep.
If the evening's exercise feels too refreshing, getting to the sauna can make it easier to fall asleep, so the body warms up and the mind relaxes.
Myth 3: Any kind of exercise improves sleep
Wrong. Only “fun” and comfortable exercise helps to sleep better. Excessive exercise may be more harm than good to sleep.
Oversized goals can prevent sleeping. If exercise causes strong emotions, the quality of sleep is deteriorating. Excessive loss of fluid during exercise or pain or discomfort due to sport is also bad for sleep.
When meaningful and fun exercise is found and is fun to do, life tastes better, stress decreases and self-esteem grows. Satisfaction is reflected positively on sleeping.
For most of us, some kind of endurance exercise like cycling, dancing or jogging is best for sleep.
Exercise protects things that typically lead to serious and long-lasting problems. These include, for example, depression, substance abuse, and physical illness, such as sleep apnea.
Myth 4: You shouldn't exercise when you're tired...
On the opposite. After a poor night's sleep, it's good to try to move as much as possible to catch sleep the next night quickly and to keep the dreams as nourishing as possible. It is not worth aiming for the peak performance. Getting started is a victory.
When little exhausted, it is good to have light exercise where the risk of injury is quite small. Instead of performing a complex gym program, you can go for a walk or bicycle ride.
Outdoor variation in the exterior refreshes and the length of the route and the power of exercise are easily adjusted according to the duration. Yoga, pilates and stretching are also good choices.
Myth 5: Heavy workout is the best stress relief
For most, no. If you push yourself after a grinding day at work and force yourself to go to a gym, the stress increases rather than disappears.
Physical activity is known to be a stress factor of its own. It further increases stress hormone levels and keeps the heart rate high. Even if you get sleep, sleep does not always rejuvenate and restore, resulting in a fatigue cycle.
Pleasant exercise, such as walking, mini golf, cycling or snorkeling, is ideal for stressful days. Any kind of enjoyment that suits, calms the mind and the dream becomes better.
Myth 6: Walking to a good night's sleep
Oh yes. Whatever calm, comfortable exercise in the evening is good for sleep.
A light exercise can be scheduled very close to the desired sleep time.
The idea of a light evening exercise is to get blood circulating and the body warm. On moving the body and brain temperature will rise, but will soon begin to decline after the exercise. This step of lowering the temperature is best for sleeping, as at that point fatigue begins and then sleep comes.