Can exercise be the key to a good night's sleep?
How many hours of quality sleep do you get a night?
When we say quality, we mean, restful, sleeping through the night (with minimal bathroom breaks) and waking up feeling energised.
5? 6? 7-8?
The optimal number of hours of sleep a healthy adult needs is at least 7 according to sleepfoundation.org.
Research consistently highlights the significant impact of exercise on sleep quality, so today as we celebrate WORLD SLEEP DAY 2024, we wanted to dive in to understand the benefits.
To start, did you know that engaging in regular physical activity has been shown to promote deeper, more restorative sleep, and reduce the likelihood of experiencing sleep disturbances?
Not only that, it can also:
Improve your Sleep Duration: Studies have demonstrated that individuals who engage in regular exercise tend to sleep longer compared to those who are sedentary.
Enhanced Sleep Quality: Exercise can facilitate the transition between different sleep stages, leading to more time spent in the restorative stages of deep sleep. This results in waking up feeling more refreshed and energised.
Reduction in Insomnia Symptoms: Regular physical activity has been associated with a decrease in symptoms of insomnia, including difficulty falling asleep or staying asleep throughout the night.
Regulation of Circadian Rhythms: Exercise helps regulate the body's internal clock, known as the circadian rhythm, which plays a crucial role in determining the timing of sleep and wakefulness. By syncing with this natural rhythm, exercise can promote a more consistent and predictable sleep-wake cycle.
Stress Reduction: Exercise is a powerful tool for stress management. Reducing levels of stress and anxiety, can help calm the mind and prepare the body for a more restful night's sleep.
Incorporating regular exercise into your routine doesn't necessarily mean rigorous workouts at the gym. Even moderate-intensity activities such as walking, swimming, or cycling can yield significant benefits for sleep quality.
Busy with work? Try micro exercise!
- 3 minutes 10x a day of movement
- Integrate Walking meetings
- Power walk on your breaks
- Take the stairs instead of the lift
- Park further away from the office.
Engaging in at least 30 minutes of exercise a day will help dramatically, however, it’s important to know your body and train to your schedule.
That will be the driving factor to success.
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So you can always be at the top of your game, no matter what that game might be.
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