Walking for Better Sleep Quality
Getting enough sleep is essential for both mental and physical wellbeing. Recent studies suggest that walking and other forms of physical activity can have a positive impact on sleep quality. Regular exercise, and in particular walking, can lead to more restful sleep and can even help to reduce nighttime awakenings.
Research has revealed that walking regularly helps to improve both the duration and quality of sleep, providing more energy throughout the day and enhancing overall feelings of wellness. It is even believed that walking may help with insomnia as it is a form of exercise that is relatively low-intensity, but can still be helpful in achieving better rest.
Due to the calming effects of walking, engaging in physical activity may be effective in helping people to relax and fall asleep quicker. This is particularly true when taking a walk outdoors, as walking outdoors can provide exposure to the natural world and help to reduce built up stress and tension, improving mental clarity and overall wellbeing.
Benefits of Walking for Sleep Quality
Walking prior to bedtime has a number of positive effects on sleep quality. It helps to reduce stress and mind chatter that can often keep people awake at night. It also helps to regulate the body’s circadian rhythm and reduce stress hormones which can interfere with deep sleep. Additionally, walking increases melatonin production, which promotes healthy restful sleep.
When choosing to go for a walk, selecting a moderate intensity is most beneficial. Walking for twenty minutes or longer but with less intensity has been linked to longer more restful sleep than higher intensity activity. Shorter walks may also be beneficial, as moderate activity on most days of the week has been linked to improved sleep quality.
Tips for Walking and Better Sleep
In order to reap the full benefits of walking and improved sleep, it’s important to follow a few key tips:
- Choose a nearby and safe route that you feel comfortable with.
- Wear comfortable, supportive shoes.
- Walk for at least 20 minutes at a moderate intensity.
- Walk at least 3 hours before bedtime to allow enough time for your body to cool down and to begin to relax.
- Listen to calming music or podcasts if desired.
Conclusion
Engaging in physical activity such as walking regularly can lead to improved sleep quality, greater energy throughout the day and increased feelings of wellbeing. To enjoy the full effects, follow the tips and strategies outlined in this article for the best results.