Regular exercise supports better sleep by burning the extra fat, increasing melatonin production, and reducing heartburns, among others.
Many people in the United States are suffering from a lack of sleep. Streaming media binges, heavy evening meals, and stress, all can interrupt your sleeping patterns.
A study published by the Centers for Disease Control and Prevention showed that a third of Americans suffer from insomnia or have problems staying asleep.
This can lead to a slower response time behind the wheel and poor work performance.
However, there are a few strategies you can use if you are facing this issue, and regular exercise can be one of the most effective ways to promote better sleep.
Exercise Supports Better Sleep
Here’s how exercise supports better sleep and helps you wake up rested and full of energy:
1. Makes You Burn More Energy During The Day
Daily exercise is not only good for burning calories. It also expends additional energy and can help you feel more prepared for sleep at the end of your day.
Morning cardio, such as a 30-minute walk or session on a treadmill, can train your body to expect these workouts and establish a pattern that may promote better and deeper sleep.
2. Makes You Avoid Daytime Napping
While a quick power nap may help you feel more refreshed before a major event or important meeting, sleeping too much during the day can severely interrupt your evening sleeping hours and may lead to insomnia.
If you are a habitual napper, hop on a stationary bike or take your dog out for a walk the next time the impulse comes upon you.
Invest in office-friendly cardio machines and move that comfortable couch to another room.
Replacing daytime napping with exercise can increase daytime energy and improve overnight sleeping patterns.
3. Improves Melatonin Production
Exercising in the morning can help train your body in more than one way.
Not only might it help you feel more alert by increasing oxygen intake during your workout, but your system becomes accustomed to producing the sleep hormone, melatonin, earlier in the day.
Once you establish a daily pattern of exercise, the melatonin production may become more regular as well. As a result, you might want to go to bed earlier and sleep better overnight.
If you suffer from insomnia and take over-the-counter melatonin products to treat it, you may want to try early-morning cardio workouts or a jogging regimen.
If this is your first time trying an exercise regimen, it is wise to discuss your plans with a doctor and have a physical exam to ensure you are healthy enough for the regimen you are planning.
4. Decreases Sleep Apnea
Sleep apnea, which causes an interruption in breathing during deep sleep, can have a profoundly negative effect on the body.
While some people may require rhinoplasty to correct this issue, exercise can also improve your breathing patterns as you sleep.
Obesity can contribute to sleep apnea and cause you to awaken multiple times during the night.
However, regular exercise can help you shed excess body weight and reduce the symptoms of this troubling condition. Remember that a change in your eating habits may also be required if you expect to lose weight.
5. Reduces Heartburns
The first line of defense when it comes to heartburn is weight loss. And how can you lose weight if not by exercising regularly and eating healthy foods?!
So if you want to get rid of that burning sensation and discomfort in your chest, you should add exercise to your daily routine, besides eliminating spicy foods, alcohol, caffeine, and smoking.
As you can see, regular exercise supports better sleep. But it does this indirectly, by fixing other health issues related to sleep.
Broken sleep can affect nearly every area of your life, from personal to professional. A daily exercise program, carried out faithfully, can improve sleep patterns and help you feel more energized and alert all day long.