Exercise Your Way To A Good Nights Sleep
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If you are having trouble getting a good nights sleep, exercise may be the answer. How much physical exercise you exert in the day is an important part of getting a good nights sleep. The more active you are during the day, the better chance you
Exercise has the ability to improve the quality of your sleep by making the the transitions between the various phases and cycles of sleep smoother. Another aid in relaxation related to your body’s fitness is reduced stress. Research shows that how we feel is directly related to how much exercise the body gets.
So the key for those having a hard time getting a good nights sleep is to increase your body’s physical activity in the day. The idea is to use energy and stimulate your body so you are not full of energy when it is time to sleep.
Though you should be exercising to keep you body healthy. Your sleep can be effected if you exercise to close to your bedtime. Ideally you should not exercise within four hours of going to sleep. A good time to exercise is in the afternoon or early evening. This will use your physical energy long before your bedtime and also give your body time to relax and prepare for sleep.
A good exercise routine should include at least 30 minutes of exercise 3 to 4 times a week. It can be as simple as walking or include workouts on home fitness equipment or at a gym. As long as you are increasing your heart rate and increasing your lung capacity, you are getting the job done.
The most affective type of exercise for improving sleep is aerobic. The goal of this exercise is to increase the oxygen entering you blood stream. Running, biking, walking on a treadmill, and jumping rope are all good types of aerobic exercise.
Even though aerobic exercise may be the best to help with sleep, there are several types of non aerobic exercise that can aid in relaxation.
Yoga
Yoga is a wonderful form exercise that stimulates the nervous system and the brain. Yoga increases blood circulation to the brain with postures and breathing techniques. This can be very beneficial for regulating sleeping patterns. It is also very effecting in reducing stress and tension in the body.
Tai Chi
Tai Chi is also very useful for promoting relaxation. It is an ancient practive of breathing and very slow and precise movements. This is great for people that have joint pains or are physically unable to perform aerobic exercise.
Of course any form of regular exercise will be helpful. But, you can also inject some extra movement in your daily routines that will help your body. These include taking the stairs instead of the elevator and parking your car at the far end of a parking lot so you have to walk a little to get where you are going.
There are many little things you can do to increase your daily activity. Just remember that having some exercise will not only help you sleep it will improve your entire health and well being.
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