The Benefits of Evening Walks for Sleep
Sleep plays a major role in the overall health and well-being of our bodies. Unfortunately, more and more people of all ages are having difficulty getting the amount of restful sleep that is required for optimum health. Evening walks are one example of a potentially simple solution to this growing problem. By taking a walk in the evening, just before bedtime, individuals can enjoy numerous health benefits related to sleep.
Since body temperature affects how well one is able to sleep, even a half hour walk can help. By taking a walk shortly before going to bed, the increased body temperature can cause one to feel more relaxed at bedtime. This can also help with falling asleep and staying asleep throughout the night.
In addition to improving the quality of one’s sleep due to the elevation in body temperature, evening walks can also help reduce stress levels which is essential for good sleep. Spending time outside and being in nature is also known to ease stress. This is something that not many people consider when trying to figure out solutions to their sleeping problems.
Improve Mood and Circadian Rhythm
A 2018 review published in The Sleep Medicines Journal looked at the results of 15 studies regarding evening walks and their potential to improve sleep quality. According to the findings, evening walks have been linked to healthier and more consistent circadian rhythms, increased sleep duration, improved sleep quality, and overall improved mood.
Circadian rhythms are physical, mental, and behavioral changes in the body that occur and repeat approximately every 24 hours. Poor sleep influenced by poor circadian rhythms can interfere with things such as eating, drinking, and hormone release, leading to more problems with the quality of sleep.
Benefit For Kids and Teens
Taking a walk before bedtime can be especially beneficial for teens and children who often struggle with getting enough sleep. Studies have shown that pre-bedtime walks can help teens and children fall asleep faster, get more sleep during the night, and wake up ready to start the day instead of feeling exhausted.
Make Walking a Habit
- Choose the same time every day
- Choose a distance and number of steps you’re comfortable with
- Schedule the walk into your schedule
- Track your walking progress
In order to enjoy the benefits of pre-bedtime walking, it should be made into a regular habit. Walking before going to bed should not be considered a chore but can be made into an enjoyable experience. For these reasons, it is suggested that individuals start off small and gradually begin to add more walking time and distance as they progress.
Conclusion
By taking a physical walk approximately 30 minutes before bedtime, individuals can take advantage of numerous health benefits that can help improve their sleep. Walking has been shown to positively affect the body’s temperature, reduce stress levels, improve circadian rhythms, and even affect the quality of sleep of younger individuals. Taking a walk regularly before bedtime can be a healthy and enjoyable way to improve one’s sleep. By making walking a habit, people can be rewarded with the benefits of better sleep.