070813 Improve your sleep with exercise
Improve your sleep with exercise
One of the proven methods of increasing the amount of time your body spends in deep sleep, the energy restoring sleep, is to exercise. This may sound odd to the uninitiated. Nevertheless, it has been found that the more deep sleep that you get, the less likely it will be that you will awaken in the middle of the night. A nightly pattern of 2 to 3 hours of sleep disrupted with being awakened gradually diminishes your capacity to function at 100% the next day.
Aerobic exercise, the type that increases your heart rate, creates the ideal physiological environment within your body to fall asleep and remain sleeping throughout the night. Right now, scientists are not exactly certain how regular exercise contributes to getting more hours of deep sleep, but the research is indicating that it certainly does.
This does not mean that you can do a strenuous exercise session just before going to sleep and expect to fall asleep quickly and then stay there because exercise in and of itself acts as a stimulant on your body. Therefore, unless you are one of the few, you may be wise exercise 2 to 3 hours before going to bed to allow your body to settle down.
If you are having problems sleeping you may have to take a look at the sleeping environment you have in your home. Oftentimes, people who have difficulty sleeping start associating the bedroom with all the frustrations and anxieties that go along with not being able to sleep. This only compounds the problem of insomnia and makes it worse.
If you are one of these unfortunate people who have a difficult time sleeping try some of these ideas.
- Don’t use your bed to watch TV or read, instead do this in a different room and save your bed for sleeping or sex.
- When you are sleepy, go to bed, and not before.
- Avoid just lying there tossing and turning. Use meditation or breathing exercises to calm your mind so you are able to go to sleep.