Exercise for better sleep – Everything you need to know

Sleep and exercise will always coexist. You need sleep for a good workout, and good exercise will get you a good night's sleep. In this article, we focus on how exercise can benefit sleep. Exercise has been associated with maintaining the body's internal clock (circadian rhythm).

When is the best time to train?

Morning workouts for better sleep

Working out in the morning can alter or restore your circadian rhythm which is responsible for your sleep and wake cycles. With morning exercise, your body will naturally be more alert in the morning and tired in the evening or at night. This way you fall asleep faster and can wake up in the morning to exercise. This helps improve your sleep cycle and the quality of your sleep.

However, morning workouts can interrupt your deep sleep if not well planned. If you go to bed at your usual bedtime and wake up an hour or two before your usual wake-up time, you'll end up feeling tired, weak, and unproductive. Create a new sleep schedule where you go to bed earlier. This gives you a chance to get enough sleep and exercise in the morning .

Afternoon and evening workouts for better sleep

Working out in the late afternoon or evening is a great way to unwind after a long, busy day. You can replace unhealthy habits like smoking, drinking and snacking with evening exercise. This is very beneficial in the quality of sleep you get. Overweight people dislike their bodies because of the extra fats they contain due to Foupa . They can perform several workouts to get rid of it.

If you're not careful, evening training can interfere with your sleep patterns. For example, if you exercise too close to bedtime, you'll have a harder time falling asleep. However, this only applies to intense workouts like HIIT and CrossFit.

Gentle workouts like stretching and yoga can help improve your sleep quality, especially when done close to bedtime.

Best exercises for better sleep

Best exercises for better sleep

Aerobic Exercise/Cardio – Aerobic exercise promotes blood circulation, rapid breathing and a rapid heart rate. Moderate aerobics includes walks, short bike rides, and water aerobics. Vigorous aerobics includes jogging, long bike rides, sports, and lap swimming. Cardio can reduce daytime sleepiness and improve sleep quality. Moderate cardio every day will help reduce respiratory conditions in people with health conditions like obesity and sleep apnea for better sleep.

Resistant Exercises/Strength Training – This is for strength and muscle building. Most people mix aerobics and strength training. Activities include weight lifting, training with resistance bands, and resistance exercises like sit-ups. When done in the morning, it can help you create a good sleep schedule and improve your sleep quality.

Yoga and stretching – This is the best type of exercise to do right before bed. It involves relaxation/meditation, breathing techniques and improved posture. Yoga can relieve stress and improve the quality of your sleep.

Facts about exercise and sleep

Facts about exercise and sleep

A little exercise can go a long way for your sleep

You don't need to do a lot. Even a simple exercise routine can go a long way to improving your sleep and health. Exercises like running short distances, walking, or even gardening can help you sleep better and reduce any sleep problems you may have.

Exercising before bed can be ok

Exercise raises body temperature, making you active and unable to fall asleep. However, when you combine the right type of exercise at the right time, you can improve your sleep habits. People with insomnia should avoid nighttime exercise altogether. Even exercise done a few hours before nightfall will keep you awake if you suffer from insomnia.

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Morning and afternoon exercises are great for people with insomnia

If you have insomnia, the morning is the best time to exercise. In the morning, you are also exposed to sunlight, which can help set your circadian clock and regulate your waking or sleeping patterns. You can also benefit from exercising in the afternoon. Although exercise helps you sleep better, it will not cure your sleeping sickness, you should always consult a medical professional for the problem.

Last word

Morning exercise helps your body create and understand a schedule. It conditions you to sleep better at night. On the other hand, afternoon and evening exercises help you reduce stress and improve sleep quality. However, exercise is not the only factor that helps improve sleep quality. Coupled with a quality foam mattress like those at Diamond Foam Mattress, high quality sheets and a good sleeping environment, they can go a long way in ensuring you get the sleep you so desperately need for the required amount of time.