Can Exercise Lead To More Restful Sleep?
If you are in need of a more restful sleep at night, an exercise routine may be the key to your good night’s sleep. Your overall well-being can benefit from getting a good night’s sleep. In this post, we will look at how exercise may help you sleep better.
Can Exercise Help You Sleep Better?
Many experts will agree that exercise can improve the quality of your sleep. In fact, just this basic lifestyle improvement alone, can be a major key to improving sleep. However, the time and type of workout that you are doing can make a big difference whether you get restful sleep or not.
In general, working out in the mid to late afternoon would be a great time to workout. For one thing, an afternoon workout can help you avoid the afternoon crash that so many people get. A late afternoon workout gets your circulation going and raises your body heat. When you are finished and your body temperature lowers, it creates a great environment to get ready to sleep.
An optimal cool down period before bed would be at least 4 hours.
Doing a vigorous workout late in the day could make it difficult to try and sleep because your body temperature has not gotten enough time to cool down.
If you can only workout in the morning, you may find yourself ready to take on the day, but also may become tired in the early afternoon. The improvement in circulation and the improvement of your overall well-being ultimately will promote a restful sleep.
Exercise is also a great way to get rid of some stress. The calorie burning aspect of exercise can have you going to bed knowing you have accomplished something very helpful in achieving better overall health.
What Type of Exercise Is Best?
There will always be some debate on what type of exercise would be most helpful to better sleep. Most experts agree that doing cardiovascular exercise would be the best choice. A vigorous cardio workout for at least 20 minutes is enough time to get your heart pumping, enhance circulation, and raise your body temperature. A few examples of cardiovascular exercises could be:
* Jumping rope
* Bike riding
* Walking (vigorous, fast walking)
The key is to make sure the intesity level is medium to high and done on a consistent basis. Just going through the motions at a low level will not get you the results you want. A reason that exercises like weight lifting aren’t really considered as a good type for getting restful sleep is because your heart rate isn’t elevated for a long enough period of time.
Yoga, on the other hand, may not elevate body temperature but it will relieve tension and stress. This will make for a good environment for sleep. In fact, even just doing some stretching exercises may help in getting more rest. Muscle tension can be avoided by doing this giving your body the ability to get in a more relaxed state.
It can’t be stated enough the importance of sleep to our overall health and well-being. Exercise is one of the best ways to achieving better health and enjoying a more restful sleep.