Exercise Boosts Sleep: How Physical Activity Enhances Your Nights
Regular exercise is a powerful tool for enhancing your sleep. A recent review found that physical activity can boost your mood, reduce stress, and lower the risk of serious health conditions like diabetes and heart disease. But how does exercise improve sleep?
Exercising vigorously for just an hour in the evenings can enhance your slow-wave sleep phase, leading to improved overall sleep quality. This deep sleep stage is crucial for physical recovery and mental well-being. High intensity interval training (HIIT) has also shown promise in improving sleep quality, including total sleep time and sleep efficiency, for middle-aged adults with low physical activity levels.
Exercise can help reduce cortisol levels, a stress hormone, which in turn promotes better sleep. It also increases your body's need for sleep, making it easier to fall asleep. Moreover, exercise can relieve stress, reset your circadian clock, and reduce symptoms of sleep disorders. A 2021 research review examined the effect of physical activity on cortisol levels, though the specific author is not mentioned in the provided search results.
Incorporating regular physical activity into your routine can significantly improve your sleep patterns, even for adults with insomnia or obstructive sleep apnea symptoms. Aim for at least 30 minutes of moderate intensity exercise daily to reap these sleep benefits. So, lace up those shoes and enjoy better sleep tonight!
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