Exercise to Sleep

How many of you complain of lack of sleep at the night or feel sleepy and tired during the day time

? These sleep-related problems are increasingly becoming more and more rampant today. A disturbed sleep can be attributed to many reasons. It may be due to some underlying psychological issue or secondary to some health problem. Moreover, lack of adequate sleep causes additional complications like - poor concentration, disturbed behavior, failure to work along with people and meet deadlines, etc.

So, even before this problem attains a difficult shape, it is necessary to take charge of the issue and resolve it. Research studies have demonstrated that people involved in regular exercises tend to fall asleep faster, have a deep and uninterrupted sleep and feel less tired during the day. This observation is not restricted to the younger population but also, holds true for the older generation. So, what exactly is the relationship between 'a good sleep' and exercise?

Exercise stimulates the body and the mind. The 'high' that many people feel after exercising will gives you a brush of renewed energy and a feeling of wellbeing. Although you may feel physically relaxed, the mind may certainly take longer time to relax. Increased blood flow and oxygen in the body affects the central nervous system. The mind is also affected by the release of neurotransmitters such as serotonin and norepinephrine. It is believed that these endorphins, which are produced by the brain and the pituitary gland, are the reason we feel good and can relax after a bout of exercise. The physical benefits that will help you sleep include weight loss, stress reduction, improved cardiovascular functioning and increased joint mobility. A combination of aerobic exercise that will get the heart and lungs working, and stretching, that will help you relax, is ideal.

Also, research has stated two findings about exercise are particularly relevant to insomniacs.

* Insomniacs lead more sedentary lives than good sleepers. The lack of physical activity can contribute to insomnia by inhibiting the daily rise and fall of the body-temperature rhythm. As a result, many people get caught in a cycle of insomnia, reduced energy and physical activity, and worsened insomnia.

* Exercise improves sleep by producing a significant rise in body temperature, followed by a compensatory drop a few hours later. The drop in body temperature, which persists for two to four hours after exercise, makes it easier to fall asleep and stay asleep.

The time of exercise is also extremely crucial. Exercising too close to bedtime may make it harder to fall asleep. Try to exercise earlier in the day. Exercise in the morning is a great way to start the day. If you can only exercise in the evening, try and do this as early as possible. The exercise you choose should involve vigorous use of your legs if it should help with your sleep. The fatigue produced by [using leg muscles] acts as a tranquilizer. Aerobic exercises are the best to combat sleeplessness.

A mild workout for fifteen to twenty minutes a day, four days a week, will be enough for you to feel the benefits. Stretch before and after you do anything vigorous. Allow yourself a cool-down period after exercising, before you stretch.

Exercise to Sleep

By: Pravin Pandey

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