Regular Exercise for Insomnia Relief
Insomnia is a pervasive condition that can affect nearly anyone at some point in their life, and its resulting sleep deficits can leave people feeling exhausted and low on energy. Fortunately, regular exercise can be an effective treatment for insomnia as it can help regulate certain bodily systems and promote better quality rest.
In addition to better sleep quality, regular exercise can provide other benefits for insomnia sufferers, such as improved cognitive function, improved mood, and longer sleep duration. This can all contribute to enhanced quality of life.
Getting regular physical exercise not only helps improve insomnia-related sleep issues but also has a range of health benefits that are essential for overall well-being.
The Benefits of Regular Exercise for Insomnia
The physical aspect of regular exercise, such as the rush of endorphins, can assist in combating insomnia and promote better quality of sleep. Research indicates that mild to moderately intense aerobic activity can enhance sleep quality and duration, leading to improved levels of alertness during the day.
Regular physical activity bolsters the quality of sleep by both increasing total sleep time and reducing the duration of periods of wakefulness throughout the night. An activity as simple as walking for 30 minutes each day has been found to be effective in promoting better sleep.
What Type of Exercise Is Best for Insomnia?
The type of exercise for insomnia will depend on the individual’s age and fitness level. People should consult with a health care provider or fitness consultant to determine which type of exercise is best for them. Generally, low-to-moderate intensity exercises such as walking, swimming, or even yoga can be beneficial for those suffering from insomnia.
In particular, aerobic exercise such as brisk walking and swimming, are proven to be very beneficial for those with insomnia. In some cases, aerobic exercise can be more effective than medication in helping people with insomnia sleep better at night.
Pilates, tai chi, and yoga are also recommended forms of exercise for insomnia to help ease the mind, reduce stress, and release tension, and can make transitioning to a restful sleep much easier.
Tips for Practicing Exercise for Insomnia
- Take a pre-bedtime walk – A leisurely stroll can help you de-stress and relax, readying your body and mind for sleep. Exercise prior to bed can help you to transition more quickly and easily.
- Stay away from stimulating activities – Refrain from engaging in activities that can stimulate the body shortly before bed, such as vigorous physical activity or eating a heavy meal.
- Create a regular routine – Incorporate exercise into your daily habits to ensure that you continue to practice it consistently.
- Talk to your healthcare provider – Consult with a healthcare provider or trainer to design a personalized exercise plan specifically for your insomnia.
Conclusion
Regular physical activity can be a valuable treatment for those experiencing insomnia. From aerobic activity to restorative yoga, exercise can have a powerful effect on transitioning to a restful sleep and regulating your circadian rhythms. It’s important to be mindful of the type of exercise practiced and the time of day it is done to ensure the greatest level of benefit.