{"id":1040,"date":"2019-01-31T15:56:26","date_gmt":"2019-01-31T23:56:26","guid":{"rendered":"https:\/\/helpshoe.com\/?p=1040"},"modified":"2023-11-03T11:07:42","modified_gmt":"2023-11-03T18:07:42","slug":"does-exercise-help-you-sleep","status":"publish","type":"post","link":"https:\/\/helpshoe.com\/does-exercise-help-you-sleep\/","title":{"rendered":"Does Exercise Help You Sleep? 20 Benefits. 15 Sleep Aids."},"content":{"rendered":"
When I exercise and use a lot of energy during my workout I tend to feel more tired and relaxed. If I was stressed before exercise, I tend to feel much more mellow after 30 minutes or more of exercise. I then fall asleep easier. <\/p>\n\n\n\n
Exercise has been shown to promote better sleep for most people. When you exercise your body releases chemicals that help you feel more at ease. The time of day you exercise may have an impact on your sleep cycle, so listen to your body. <\/strong><\/p>\n\n\n\n I’ve found that if I avoid food 3 hours before bed, I will not be wide awake after I exercise in the evening. When exercising later I tend to feel energized during my workout and then I find I relax fairly quickly when bedtime arrives. How does exercise influence A combination of physical and biochemical processes occurs as we exercise. The amount and type of exercise can have an influence on how much change occurs. <\/p>\n\n\n\n With consistent exercise over time, your body will benefit greatly in many ways.<\/p>\n\n\n\n If your body isn’t ready to sleep, you’re likely not going to be able to sleep without taking some preventative measures. Medicine can help but can also become addictive or create dependency on the drug. <\/p>\n\n\n\n You can change how you get ready for sleep to make it easier on your body. The chemicals released by your body before sleep can have an impact on how sleepy you feel and if you can sleep through the night. <\/p>\n\n\n\n When you exercise, you’re preparing your body chemically. Exercise can release endorphins<\/strong> that help regulate mood. There’s also a reduction in stress hormones. So you end up feeling less stressed and in a better mood.<\/p>\n\n\n\n Exercise helps by affecting how long we are in deep sleep<\/strong>. It seems to trigger longer periods of deep sleep, which helps people have a better sleep experience.<\/p>\n\n\n\n When you exercise you’re raising your core body temperature. Then your body temperature will drop back to normal. This rise and fall in body temperature<\/strong> act as signals to your body. A higher temperature would normally signal its time for waking up and a cooler temperature signals it’s time to sleep. (Amazon Link<\/a>) <\/p>\n\n\n\n According to one study “Regular exercise<\/strong> has small beneficial effects on total sleep time and sleep efficiency, small-to-medium beneficial effects on sleep onset latency, and moderate beneficial effects on sleep quality.” (8) <\/p>\n\n\n\n Another study shows that if your someone with chronic insomnia<\/strong>, exercise can have a significant effect on your sleep. (9)<\/p>\n\n\n\n Researchers are still not sure about all of the reasons why exercise helps people sleep, but in one study it was found that exercising consistently over Over time you’ll find that you will sleep longer and have a more restful sleep as you exercise regularly. You’ll find that feeling stress will be less, and your mood will improve. <\/p>\n\n\n\n Even if you don’t see the effects of sleep improvement right away, exercise can start changing your body and mind in Remember that you can exercise at<\/strong> any time of the day, but I would recommend doing it about two hours before bed, especially if you’ve had anything to eat. Eating and exercise tend to wake me up, instead of helping me relax. Don’t forget to have fun with There is not a specific exercise that’s best for sleep, but it should include some of the following elements.<\/p>\n\n\n\n When you exercise, try for about 150 minutes each week or 30 minutes each day for 5 days. With regular exercise, your body will get into rhythms that will influence sleep patterns.<\/p>\n\n\n\n Try to make yourself exercise enough to raise your core body temperature. If you can exercise at the same time each day, this will also signal to your body about your sleep patterns. <\/p>\n\n\n\n It doesn’t matter what time of day you exercise<\/a> (article)<\/span> in order to have positive “Those who pump iron in the a.m. tend to fall asleep faster than those who work out later in the day. And those who prefer to do their bench presses or bicep curls at night wake up less frequently during the night and sleep better overall, compared with people who work out earlier in the day. ” (11)<\/p>\n\n\n\n I try<\/a> (article)<\/span> to exercise about five times a week but have difficulty keeping a consistent schedule of what time during the day I exercise. I have found that I tend to feel just about the same when bedtime arrives, regardless of when I exercised. <\/p>\n\n\n\n The body does a number of tasks while we sleep. These tasks help us physically and psychologically. <\/p>\n\n\n\n While getting 8 hours is sleep for some may work just fine, you don’t need to force yourself to conform to a schedule. Less sleep is usually required for adults and more for teens and children.<\/p>\n\n\n\n My Experience <\/strong><\/p>\n\n\n\n I found out, through getting tested during a sleep study, that I have sleep apnea. I would feel tired even after an average of seven hours of sleep. I would get tired quickly, get frustrated more easily, and be mentally drained at the end of the day. <\/p>\n\n\n\n I wonder what was wrong until I went through the sleep study and found that my sleep was being interrupted repeatedly through the night. I wasn’t able to get enough deep sleep. My sleep cycles were cut short. <\/p>\n\n\n\n Sleep Cycle<\/strong><\/p>\n\n\n\n We all need to cycle through deep and light sleep during the night. Adults need about 4-5 sleep cycles that usually last around 90 minutes, to get a good night’s rest. <\/p>\n\n\n\n During the time after my sleep I thought I was sleeping way too long. I also tried using an app to monitor my sleep. Some people use their phones or smartwatch. (Amazon Link<\/a>) After using it for a couple of weeks, it indicated that I needed about nine hours of sleep like my body was already telling me. <\/p>\n\n\n\n I was surprised. I wasn’t used to that kind of schedule, but when I started to follow a 9-hour sleep schedule I felt like a new person. I wasn’t cranky anymore. I had energy and was able to get a lot more done, because I had more energy, even during the evening hours. <\/p>\n\n\n\n When you’re able to sleep you’re able to reap the benefits in many ways.<\/p>\n\n\n\n Our bodies run on an internal clock, whether we want them to or not. I tend to feel tired and know that my body is ready for sleep, but I want to stay up and finish watching the show that I started. <\/p>\n\n\n\n Unfortunately for me, my body doesn’t care about the show, it knows what it needs, and will function better if I pay attention to its needs.<\/p>\n\n\n\n You’ve heard that in general people need eight hours of sleep. That sounds like a good amount of sleep, right? Wrong. Everyone is different and has different needs. <\/p>\n\n\n\n According to the National Sleep Foundation, we all need a different amount of sleep to function at our best. And those of the same age may also have different sleep needs, so it’s a sliding scale base on individual needs. <\/p>\n\n\n\n The amount of sleep each person needs depends on many variables, but we can each find out the best number for us through a little trial and error.<\/p>\n\n\n\n Determine how you feel after sleeping at least the minimum for your age range. If you consistently feel awake and well-rested, then your body is getting the sleep it needs. <\/p>\n\n\n\n Don’t forget to get some help if you need it. (Amazon Link<\/a>) A doctor can diagnose sleep issues you may have. I never knew I had sleep apnea until my doctor asked me to do a sleep study.<\/p>\n\n\n\n I have also used the app Sleep Cycle<\/a><\/strong><\/u> (App) to monitor how I sleep at night. It has graphs that show my sleep patterns and gives me insight into how restful my sleep was.<\/p>\n\n\n\n
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\n\n\n\nWhat Happens to our Bodies When We Exercise<\/h2>\n\n\n\n
Here are 20 things that happen to your body as you exercise.<\/strong><\/h4>\n\n\n\n
\n\n\n\nWhy Can’t I sleep?<\/h2>\n\n\n\n
What Can I do? Here are 15 things to do to help with sleep.<\/h4>\n\n\n\n
(Amazon Link<\/a>) It can’t be too interesting, or you might feel the need to read more and more. You can get up and find a physical book and read until you feel drowsy. Avoid bright screens from phones or tablets.<\/li><\/ol>\n\n\n\n
\n\n\n\nHow Exercise Helps With Sleep?<\/h2>\n\n\n\n
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\n\n\n\nWhat Types of Exercise Help You Sleep the Best<\/h2>\n\n\n\n
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\n\n\n\nWhy Do I Need Sleep?<\/h2>\n\n\n\n
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\n\n\n\nHere are 20 reasons to get a good night sleep.<\/h4>\n\n\n\n
\n\n\n\nSleep By the Numbers<\/h2>\n\n\n\n
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