Do you have problems sleeping? You are not alone. According to the American Sleep Association, about 50 to 70 million adults in the United States suffer from sleep disorders.
A number of conditions can prevent a good night’s sleep, including insomnia, sleep apnea, and restless leg syndrome. However, there’s uplifting news: a straightforward answer for further develop rest quality could be pretty much as simple as adding 30 minutes of moderate high-impact exercise to your day to day daily practice.
The Johns Hopkins Center for Sleep at Howard County General Hospital’s medical director, Charlene Gamaldo, suggests doing moderate aerobic exercise to improve sleep quality. The advantages should be visible generally rapidly, with positive outcomes showing up very quickly, not months or years.
What thus qualifies as moderate aerobic exercise? Any exercise that keeps you moving and raises your heart rate qualifies, including brisk walking, cycling, swimming, and dancing. To benefit from exercise, you don’t need to be a fitness expert. Gamaldo stresses that people shouldn’t feel like they need to prepare for a marathon in order to improve their sleep.
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A person can get more slow wave sleep if they exercise moderately, according to research. The deep sleep stage known as slow wave sleep is crucial for the body’s ability to repair itself. Besides, exercise can assist with balancing out temperament and de-pressurize the psyche, making it more straightforward to nod off and stay unconscious.
When it comes to picking an exercise routine, Gamaldo recommends choosing something that’s enjoyable. Active yoga and powerlifting are both examples of exercises that can raise your heart rate and help to create the biological processes in the brain and body that help develop a better quality sleep.
However, it’s important to be mindful of timing and whether it affects your ability to get optimal sleep quality.
The debate remains regarding what time of day is best for exercise. Some people might find that exercising before bedtime keeps them up. However, research shows that exercising earlier in the day is generally better for sleep quality. If you’re unsure about what time to exercise, consider trying different times of the day and see what works best for you.
If you’re having trouble sleeping, adding 30 minutes of moderate aerobic exercise to your daily routine could be a simple solution to improve your sleep quality. Remember to pick an exercise that you enjoy, and be mindful of timing and whether it affects your ability to get optimal sleep quality. With a little bit of effort, you could be on your way to a better night’s sleep.
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Benefits of Aerobic Exercise
Aerobic exercise has numerous health benefits, including strengthening the heart and lungs, improving mental health, and aiding in weight loss. But did you know that it can also affect your sleep patterns?
Studies have shown that aerobic exercise causes the body to release endorphins, which are chemicals that create a level of activity in the brain that can keep people awake. Additionally, aerobic exercise raises the core body temperature, signaling the body clock that it’s time to be awake.
While exercise is crucial to maintaining good health, some people may find that it affects their sleep patterns. For example, individuals who exercise right before bed may have trouble falling asleep because of the elevated levels of endorphins in their bodies.
Experts suggest that exercising at least one to two hours before going to bed can give endorphin levels time to wash out of the body, allowing for a better night’s sleep.
“I encourage people to listen to their bodies to see how well they sleep in response to when they work out,” said Charlene Gamaldo, medical director of the Johns Hopkins Center for Sleep at Howard County General Hospital.
“For others, the time of day to exercise doesn’t make a difference. Know your body and know yourself. Doctors definitely want you to exercise, but when you do it is not scripted.”
As per the Centers for Disease Control and Prevention, approximately one-third of adults in the United States report getting less sleep than what is recommended. Inadequate sleep has been linked to chronic health problems such as depression, obesity, diabetes, and heart disease.
The agency recommends getting exercise to improve sleep health, along with avoiding caffeine and alcohol, not eating large meals, and removing electronic devices from the bedroom.
Aerobic exercise is an essential part of maintaining good health, but it’s important to consider how it may affect your sleep patterns. By exercising at least one to two hours before bed, individuals can allow endorphin levels to decrease, promoting a better night’s sleep.
As with any lifestyle change, it’s important to listen to your body and consult with a healthcare provider to determine the best exercise routine for your individual needs. By incorporating exercise and healthy sleep habits into your daily routine, you can improve your overall health and well-being.