Sleep hygiene is a term used to describe regular habits that promote healthy sleep. Making a few adjustments in your lifestyle can have a big impact on how well you sleep. One of the most beneficial lifestyle changes you can make is to add regular exercise into your daily routine.
Exercise has been found to improve sleep quality in both the short and long-term. It can reduce stress and anxiety, reduce insomnia, and can help the user fall asleep faster and stay asleep longer. All of these factors combined contribute to a person becoming more rested and energized when they wake up.
Regular exercise has been shown to be beneficial for sleep hygiene, but it is important to pay attention to your body’s needs. If you feel tired after exercise, it is important to rest and not overexert yourself. You should also take into account factors such as time of day and how late in the day you are exercising.
The Benefits of Exercise on Sleep Hygiene
It is difficult to cover up the fact that exercise is beneficial in many other aspects of life but it has been proven to positively influence people’s sleep hygiene. Exercise is known to lower stress, increase energy levels, improve blood circulation, and even reduce depression. All of these things contribute to better sleep quality and a better night’s rest.
Regular exercise can also lead to a more regular sleep schedule, which is important in establishing and maintaining healthy sleep habits. When you establish a consistent sleep schedule and get into the habit of exercising regularly, you are more likely to get quality sleep.
Right Type of Exercise
Any activity that gets your heart rate up and is done for at least 30 minutes is considered exercise. For sleeping hygiene purposes, the type of exercise you choose should be tailored to your needs. It could be anything from yoga and stretching to cardio, light jogging, or even HIIT workouts.
It is also important to note that any exercise you do should not be done within a few hours before bedtime as this can cause you to be too energetic to get to sleep. For the best results, fit your exercise in earlier in the day.
If you are someone who prefers to exercise outdoors, it can be helpful to make sure you get an adequate amount of exposure to natural light during the day. This helps to regulate your circadian rhythm, thereby helping you be alert during the day and tired when it is time to go to bed.
Creating a Fitness Routine for Sleep Hygiene Benefits
Creating a fitness routine isn’t as hard as one may think. Here are a few tips to keep in mind to optimize the benefits that exercise has on sleep hygiene:
- Start slow and gradually increase intensity of activity
- Don’t work out late at night
- Set realistic goals and stick to them
- Make sure to get enough rest
- Choose an activity that you enjoy
- Monitor your progress
Conclusion
We’ve discussed the benefits of exercise on sleep hygiene, why it’s important and how to create a fitness routine tailored to your needs. Exercise can have a positive effect on the quality of your sleep as well as your overall well-being. All it takes is a bit of commitment and the right attitude to start reaping the rewards.