To reap the maximum sleep benefits from exercise, it is essential to follow a few guidelines: These improvements contribute to a more restorative and rejuvenating sleep experience.Įxercise Recommendations for Insomnia Treatment It can increase the amount of slow-wave sleep (deep sleep) and enhance rapid eye movement (REM) sleep, the stage associated with dreaming and memory consolidation. Improvement in sleep architecture: Studies have shown that exercise positively affects the different stages of sleep. The post-exercise drop in body temperature induces a state of relaxation, making it easier to transition into a peaceful sleep. When the body is physically tired, the desire for sleep intensifies, making it easier to fall asleep and stay asleep throughout the night.īody temperature regulation: Exercise raises the body's core temperature, and as it returns to normal, it signals the onset of sleep. By decreasing stress levels, exercise helps alleviate one of the primary causes of insomnia.Įnergy expenditure and sleep drive: Regular exercise increases the body's energy expenditure, leading to a greater sleep drive. Physical activity stimulates the release of endorphins, which are known to improve mood and reduce anxiety and depression. Reduction in anxiety and stress: Exercise is a natural stress reliever and mood enhancer.
By exposing oneself to natural light and physical exertion, the body's sleep-wake cycle becomes better aligned with the external environment, promoting healthy sleep patterns. Regulation of circadian rhythm: Engaging in physical activity during the day helps regulate the body's internal clock, known as the circadian rhythm. Regular exercise has been shown to enhance sleep duration, improve sleep efficiency, and promote a deeper, more restorative sleep.
Exercise impacts the body and mind in ways that address common factors contributing to insomnia.Įxercise has long been recognised for its positive effects on physical health, but its influence on sleep quality is equally remarkable. It is important to recognise that exercise alone may not cure underlying causes of insomnia, but it can effectively alleviate symptoms and promote better sleep. Insomnia can be caused by several factors, including stress, anxiety, medical conditions, lifestyle choices, and poor sleep hygiene.
In this article, we will explore the various ways exercise positively impacts insomnia and how it can be incorporated into a comprehensive sleep management plan.
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