Sweat It Out: Exercise for Good Sleep at Night

Physical Activity and Sleep Quality

Are you feeling sluggish? It's time for some workouts, to feel rejuvenated and get sound sleep. 

Are you aware that the more you are physically active, the better your sleep quality will be, as being physically active positively influences your sleep quality through multiple mechanisms? 

• Exercise tends to increase your body temperature, preceding a subsequent drop, signalling it's time to hit the sack. 
• It also diminishes stress hormones, like cortisol, fostering a conducive environment for rest and promoting relaxation. 
• Scientifically, aerobic exercise enhances deep sleep, and resistance training contributes to overall sleep quality. 

So, whether you go jogging or some weightlifting, it energises your day and contributes to a satisfying night's sleep. Isn't it killing two birds with one stone? Ready to be a hunter? So, don't wait; hit the gym and exercise for a good night's sleep. These mechanisms reinforce the pivotal role of an active lifestyle in optimising both physical and mental aspects of sleep. 

Exercise for Good Sleep

Good sleep at night is imperative to avoid cascading effects the following day, but how does it even help our body? If it's important and highly recommended, exercising for sound sleep must have several benefits, right? Well, there are. When you exercise, it releases the dopamine chemical in your body that improves and uplifts your overall mood, avoiding most chances of chronic sadness and depression. Hang on, there's more! Additionally, all our bodies have endorphins that create certain activities in the brain, allowing individuals to stay awake longer than usual. Exercising helps release these endorphins, reducing brain activity and enabling timely sleep. 

Best Exercises for Better Sleep 

By now, you must have gotten a glimpse into the importance of exercising for better sleep, but let's look into some examples of such exercises. You name it, we have it. 

Anaerobic and aerobic exercises are both crucial in promoting and regulating sleeping patterns. 

• Aerobic exercises include basic cardio workouts or practising other sports such as swimming, track (running/ jogging) and biking. These exercises require you to step out of your house as you get started amidst the greenery of Mother Nature! 
• However, if you are indoors, anaerobic exercises are the way to go. They can be done simply at home or the gym, including squats, sit-ups and push-ups. 

But you know what the best part is? Studies recommend that the best type of exercise for sleep is the one with moderate intensity. So you can even have sound sleep without sweating gallons! It doesn't end there, though. We live in a world where most people consider sleeping a challenge; this condition is called insomnia. 

Best Exercise for Insomnia

Insomnia occurs when an individual frequently faces trouble going to bed and getting good sleep at night. There are specific exercises for this, too. Walking has proven to be the best exercise for insomnia since it is part of a moderately intense aerobic exercise that helps get sound sleep. 

When Should You Exercise? Your Best Before Bed Routine

The exercises mentioned above can be done at any time throughout the day; however, there is an ideal before-bed routine that one should follow to ensure a good night's sleep. But this doesn't come with a rule book. You can edit it comfortably; the following exercises are part of the best before-bed routine. 

• Start with primary hand and thigh stretches to the left and right, equal reps. Move onto a plank and try to hold it for at least 30 seconds. 

Can't you do the plank? No problem at all! Try the glute bridge. 

This exercise is simple.

• Lie flat on the floor with your knees bent. Make sure the bottom of your feet is firmly placed on the ground. Keep your hands adjacent to your body and slowly lift your hips with a push from your ankles. Place your palms on your waist for support and hold for 5 seconds. 
• Another exercise that the routine includes acts as a relieving exercise: the baby pose. Sit straight up on your calves with your knees bent under your bottom. Gently place your hands on your thighs, close your eyes and focus. 

This is a peaceful exercise and a perfect way to end your pre-sleep routine. Aren't these elementary exercises to practice? So, all set for these yoga exercises to sail smoothly to your slumberland?

Best Way to Sleep Post-Workout

Hey, you enthusiastic athlete, well done on exercising! But now, there is something more that can put you to bed faster and better. What are we referring to? These activities are called post-workout sleep practices. 

There are many different takes on these practices. However, the most stable way to carry out these activities is described. Meditation is one of the most scientifically proven ways to help with better sleep post-workout. Seems boring? No way! Let's spice your meditation sessions up. 

Meditation can be done in several ways, including putting on music to make the process more enjoyable, changing attire, and developing different strategies/ meditation routines each week. Meditation puts the body at rest after a long day; it sounds relaxing. Another way could be to develop a habit of reading, writing or listening to music. There is no better companion than music. These routine activities will help your body clock function and get you into the mood of sleeping.

To Sum Up

As we all know, there are no free lunches in life. This is also applicable in the sleep case. The path to better sleep involves breaking a sweat. Be it the rhythmic beats of aerobic exercises, the strength-building routines of resistance training, or the tranquil realms of yoga—each contributes to improved sleep quality. From circadian rhythm regulation to stress reduction, the holistic advantages of an active lifestyle are undeniable. So, whether you prefer a jog, weightlifting, or a serene yoga session, the transformative journey to a more revitalising and satisfying night's sleep commences with the profound impact of regular movement. Which is your preferred exercise for good sleep at night?