How Aerobic Exercise Can Improve Sleep Quality

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Aerobic Exercise as a Way to Improve Sleep Quality

Adults need 7-9 hours of sleep per night to feel their best and work at their maximum capacity. Unfortunately, as many as 70 million Americans suffer from a poor quality of sleep. Daily aerobic exercise has been proven to be one of the best ways to improve the quality of sleep and help you get the rest that you need.

A growing body of evidence supports the conclusion that aerobic exercise improves your sleep quality and duration. Regular physical activity helps you to fall asleep faster and to remain asleep for a longer period of time. Studies of elderly test participants revealed that a consistent exercise regimen improved their sleep quality and decreased their time spent in bed awake.

When it comes to improving your sleep quality, aerobic exercise may be the simplest way to do so. Regular physical activity reduces two primary causes of insomnia: Stress and Anxiety. In the long-term, regular aerobic exercise builds the strength and endurance of your central nervous system, providing you with a better night’s sleep.

The Benefits of Aerobic Exercise for Quality Sleep

Aerobic exercise helps to regulate your body temperature and circadian rhythm, which are both related to improving your quality of sleep. Activity that requires you to move your body helps you to naturally reduce your cortisol and adrenaline levels while giving you an energy boost that will help you to be more productive during the day. In addition, regular physical activity helps to mitigate stress, depression, fatigue, and other emotional tensions that contribute to an impaired sleep cycle.

Moreover, aerobic exercise helps to build muscles and improve your overall physical condition which allows your body to relax when it comes time to sleep. Consistent physical activity helps to sustain a healthy weight, reducing inflammation and the risks of developing sleep apnea or other sleep disturbances.

Types of Aerobic Exercise

When it comes to improving your sleep quality with aerobic exercise, consistency is key. Doctors recommend at least 30 minutes of physical activity per day, 7 days a week. You don’t have to become a world-class athlete to see the benefits of aerobic exercise on your sleep. Daily tasks such as walking, biking, swimming, or using the treadmill help improve your sleep quality.

However, if you would like to take your exercise routine another step further, you can incorporate circuit training, running, or dancing into your weekly exercise schedule. In addition, incorporating strength training into your workout routine sets your body up with the muscle development necessary for higher quality sleep.

Tips for Incorporating Aerobic Exercise Into Your Lifestyle

  • Aim for 30 minutes of consistent aerobic activity each day.
  • Develop an exercise routine that suits your lifestyle and abilities.
  • Make exercise a part of your daily routine and stick to it.
  • Listen to your body and be mindful of any heightened fatigue or other discomfort.
  • Avoid working out too close to bedtime.

      • The Final Word

      Regular aerobic exercise is an easy way to improve the quality of your sleep. Incorporating daily physical activity not only helps reduce insomnia but also strengthens your heart, boosts your mood, and fortifies your physical and emotional health. When it comes to getting enough sleep, regular aerobic exercise is essential to promote longterm, sustainable health.

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