What is your nightly sleep duration?
Although the CDC recommends adults get at least seven hours of sleep per night, statistics show that 45% of Americans get less than this. While the most noticeable consequence of sleep deprivation may be morning grogginess, research highlights the importance of healthy sleep. While there are many strategies to improve sleep quality, exercise is often overlooked. Here are three reasons why a well-planned workout regime can improve sleep quality.
Firstly, low-intensity exercise lowers cortisol levels, reducing stress and promoting relaxation. Yoga is an excellent way to achieve this, as is a morning walk or jog. Optic flow, the motion pattern observed when moving, activates the parasympathetic nervous system, inducing relaxation and facilitating sleep.
Secondly, high-intensity workouts increase the homeostatic sleep drive, the body’s natural need to sleep, by consuming energy and tiring the body. Aerobic exercise or strength training can do this, depending on personal preference.
Lastly, exercise releases endorphins, feel-good hormones that relieve pain, reduce stress, and improve well-being. Scientific research links endorphin release to improved sleep quality, preventing and easing sleep problems.
To optimize the benefits of exercise, aim for 150 minutes of moderate-intensity aerobic exercise combined with two strength training sessions per week. However, it is essential to avoid working out too close to bedtime, as physical activity raises body temperature, impairing sleep. Additionally, exercise cannot compensate for poor sleep hygiene habits like drinking caffeine late in the day, excessive blue light exposure, or an unhealthy bedroom environment.
In conclusion, exercise can significantly improve sleep quality, but it is essential to adopt an overall healthy lifestyle to achieve optimal results.
