It seems like common sense - exercise makes you tired so you sleep better. But is the link between exercise and sleep as simple as that? And are certain kinds of exercise better for sleep than others?
One of the best things about exercise is it ensures you’re physically tired when you curl up in bed. UK adults are also increasingly obese, so the health benefits from exercise are worthwhile too. If you think a new bed might help, check out bedstar’s online beds and mattresses.
Generally it’s not advised to do exercise within a couple of hours of going to bed. This is because during exercise your stress hormone levels are increased; these are stimulants and take 4-6 hours to drop down again. The stress hormones actually fall to a lower level than before you exercised which is why it’s the ideal time to go to sleep and stay asleep.
What effects does exercise have?
• Physically stresses the body which leads to deeper restorative sleep.
• The body’s temperature rises which leads to a consequent fall 5-6 hours later.
• Increases oxygen available to the brain.
• Increases the body’s production of endorphins. Endorphins create a sense of well-being and increase the body’s resistance to pain.
• In several studies, exercisers showed improvement in the quality of sleep, quicker sleep-onset, sleeping for longer and feeling better in the morning.
So what kind of exercise is best and when you should do it? Ideally exercise in the morning 6 times a week for 30 minutes to improve your sleep quality. Aerobic exercise like swimming, jogging, dancing etc. is best since they work your whole body and raise your heart rate. These can all be done to different degrees so are suitable for most levels of fitness.
But if you’re not a morning person or simply don’t have time first thing, try going for a brisk walk or to a lunchtime aerobic class during the day. For insomnia sufferers it’s actually best to exercise early afternoon to make the most of the drop in temperature and stress hormones some hours later.
Although by and large it’s not advised to do strenuous exercise before going to bed, depending on your level of fitness this might not affect your sleep. Gentle stretching, slow walks and yoga are all good activities before bed to relax your muscles which can help you fall asleep.
So if you have trouble sleeping, or just want to improve the quality of your sleep try exercising at different times of day until you find something that makes you tired at the right time for bed. Keeping up an exercise routine - especially in the mornings – is easier if you like doing it, so look for an activity you enjoy.
Take it easy, especially when you’re starting out with a new exercise habit. To give yourself a bit of extra support you can buy an orthopedic mattress to help your body recuperate. To find discounted mattresses and beds online look though bedstar’s catalogue and find the perfect bed to help you get the best sleep you can.
The Bedstar knowledgebase is full of articles all aimed at helping you get a better nights sleep. We know that healthy sleep is important to our customers, that’s why we offer great advice, as well as a massive selection of cheap beds online.
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