Regular exercise helps to maintain and improve our physical and mental health by accelerating blood circulation, expanding lung capacity, and promoting muscle and bone growth.
In addition to all these, exercise can also help you get a good night’s sleep. Studies show that you can fall asleep faster and deeper after just 30 minutes of moderate aerobic exercise (such as walking, jogging, and swimming).
Experts have described the relationship between sleep and exercise as bidirectional given that you tend to sleep better after exercising and in turn, workouts are easier after a good night’s sleep. It is such an interesting cycle.
Here are some ways through which exercise affects our sleep:
Improve Sleep Quality
When we engage in physical activities, our body increases the production of a chemical called adenosine. This chemical plays a major role in our natural sleep-wake cycle. When this chemical builds up in our body, it causes us to feel drowsy.
This helps to make us fall into deep sleep faster. The more time we spend in deep sleep, the more time our body has to repair and rebuild body muscles.
Relieve Stress And Anxiety
If you are stressed or have anxiety disorders, then you are likely going to have trouble falling and staying asleep. It is often difficult to have a nice sleep when our minds are filled with worries or fears.
Regular exercise is an important way to combat stress and anxiety. As you exercise, a chemical called endorphin is released into our body system in larger amounts. This chemical gives us a general feeling of wellness and helps to reduce pain.
Tire You Out
Physical activity wears us out and our body responds by prompting us to sleep at night to repair and rebuild body muscles.
How Much Exercise Do You Need For Better Sleep?
According to the National Institute of Health, Adults should undergo at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise every week. Children and youths should undergo 60 minutes of physical activity every day.
If you are an adult and in good health, you should get at least 30 minutes of moderate exercise, five days a week.
