A regular exercise routine can help most people sleep better.
According to the Sleep Foundation, studies have shown that those who suffer from chronic insomnia and start exercising regularly can both fall asleep up to 13 minutes faster and stay asleep 18 minutes longer.
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The organization said exercise causes a change in a person’s core body temperature, mimicking a similar temperature change that occurs before a person falls asleep.
Additionally, exercise can help realign a person’s body clock – depending on what time of day they exercise – as well as relieve symptoms of anxiety and depression that can interfere with good sleep.
Ten to 15% of adults suffer from chronic insomnia, according to the Cleveland Clinic.
As researchers continue to work to understand how physical activity affects sleep, some forms of exercise may be more effective than others at preventing insomnia.
According to the Sleep Foundation, studies have shown that regular aerobic exercise for extended periods of time can improve sleep quality and that moderate-intensity aerobic activities can decrease the severity of sleep breathing disorders like sleep apnea.
The foundation also notes that some studies suggest that moderate-intensity aerobic exercise may improve sleep quality more than vigorous-intensity activity.
Moderate-intensity aerobic exercise includes walking, water aerobics, and cycling on inclines, while vigorous-intensity aerobics includes running, jogging, lap swimming, intense cycling and physically demanding sports such as basketball and singles tennis.
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Running stimulates serotonin, which may improve the brain’s ability to metabolize the hormone and regulate sleep.
Resistance exercises like lifting weights, push-ups, sit-ups, and yoga are also important for improving various aspects of physiological health.
Many studies have shown that people with a regular exercise routine are less likely to have problems with insomnia and sleep, although some people experience exercise-induced insomnia if they exercise. too close to bedtime.
That said, Johns Hopkins points out that others are unaffected by exercise and that the subject has been hotly debated.
Michelle Drerup of the Cleveland Clinic said recent studies found no evidence to support the idea that evening exercise keeps people awake, but recommends that people keep it at a light to moderate intensity.
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Clinic recommends 30 minutes of exercise a day, five days a week
On the other hand, Sleep.org points out that good sleep helps improve athletic performance, noting that the Stanford University men’s basketball team saw their sprint times and shooting accuracy s ‘improve after improving the quality of his sleep.