Exercise promotes improved sleep quality by allowing smoother and more regular transition between the cycles and phases of sleep.

Moderate exercises lasting 15 to 30 minutes three or four times a week will help you sleep better and give extra energy. Exercise in the morning or afternoon, not close to bedtime.

Try to boost your physical daily activity during the day. The goal here is to give your body sufficient stimulation during the day so that you are not restless at night.

The following activities are relaxing and can induce sleep:

• Aerobic exercises are the greatest to combat sleeplessness. Aerobic means “with oxygen.” Aerobic exercises boost the amount of oxygen in the blood. Examples of aerobic exercises are: jogging, walking, swimming, bicycling, jumping rope, dancing, riding a stationary bicycle, and using a treadmill.

• Anaerobic, or nonaerobic, means “without oxygen.” Anaerobic exercises, such as slow walking, bowling, or strength training with weights, are important to your overall fitness level.

• Yoga has a stimulatory effect on your nervous system, particularly the brain. Yoga uses breathing techniques and yoga postures to increase blood circulation to the brain centre, promoting regular and restful sleeping patterns. Regular practice of yoga will relax you as well as relieve stress and tension.

• Tai Chi is a form of breathing and movement that was developed by ancient Chinese monks. The movements involved in Tai Chi are precise and slow, which is ideal if you have joint pain or are unable to participate in high impact aerobic exercises. Studies have shown that Tai Chi may help people with insomnia by promoting relaxation.

• Dancing has to be considered an excellent exercise in general and for fostering a good night’s sleep. On a physical level, most dancing need not be overly harsh on body. But your feet may take some abuse, especially at first. Dancing often works many major muscle groups of the body and can be terrific aerobic exercise.

• Make Sex. As with all exercise, you will get the most sleep benefits from it if it works out your body and mind. If you do the “same old routine,” the exercise benefits you receive will not be as good than if you use variety. Using variety in your positions, for example, will work different muscle groups and will also keep your mind active and interested. It will also, of course, make sex more fun

Study:

Stanford University School of Medicine researchers studied the effects of exercise on the sleep patterns of adults aged 55 to 75 who were sedentary and troubled by insomnia. These adults were asked to exercise for twenty to thirty minutes every other day in the afternoon by walking, engaging in low-impact aerobics, and riding a stationary bicycle. The result? The time required to fall asleep was reduced by half, and sleep time increased by almost one hour.

Related Posts:

• Physical Exercises that Can Improve Your Sleep