Sleep Disorders? Discover How Exercise Can Help

Why you should exercise to sleep better

If you struggle to fall asleep at night, the solution might be simpler than you think: get moving! Physical activity is not only good for your body and mind, but it can also help improve the quality of your sleep, at any age. In this comprehensive guide, you'll discover why movement is so important for good sleep and how to integrate it into your daily routine safely and enjoyably.

The link between physical activity and sleep

It may seem strange, but moving your body can actually improve your night's rest. As the National Sleep Foundation explains (https://www.sleepfoundation.org/physical-activity/exercise-and-sleep), physical activity works on several fronts that influence sleep quality:

• Reduces stress and anxiety: Exercise helps to "unload" the tensions accumulated during the day, both physical and mental. This promotes muscle and mental relaxation, preparing the body for rest.
  
  
• Regulates the circadian rhythm: The circadian rhythm is a kind of "internal clock" that regulates many functions in our body, including the sleep-wake cycle. Exercise helps synchronize this clock, making it easier to fall asleep and wake up at the right time.
  
  
• Promotes the release of endorphins: Endorphins are chemicals produced by the brain that have an analgesic and relaxing effect. Physical activity stimulates the release of endorphins, helping you feel calmer and more predisposed to sleep.
  
  
• Increases time spent in deep sleep stages: Deep sleep is the most restorative phase of sleep, during which the body repairs and recharges itself. Physical activity can help increase the duration of this phase, improving the quality of your rest.
  
  

In addition, exercise can help fight sleep disorders such as insomnia, improve breathing at night, and reduce the symptoms of restless legs syndrome.

Which activities to practice?

Choosing the right physical activity to promote sleep depends on your preferences, your physical condition, and the time you have available. The important thing is to find an activity that you enjoy and that helps you feel good, both physically and mentally.

Here are some examples of activities that can promote restful sleep:

• Yoga: Yoga is an ancient practice that combines stretching, breathing exercises, and meditation. It can help improve flexibility, balance, and strength, as well as reduce stress and anxiety.  
• Pilates: Pilates is a method of exercise that focuses on strengthening the core muscles, improving strength, flexibility, and balance. It can help improve posture, reduce back pain, and promote relaxation.
  
  
• Tai Chi: Tai Chi is a Chinese martial art that involves slow and fluid movements, concentration, and breath control. It can help improve balance, coordination, and flexibility, as well as reduce stress and improve sleep quality.
  
  
• Walking: A moderate-paced walk is a great way to start moving without overexerting your body. Walking outdoors, especially in nature, can help reduce stress, improve mood, and promote relaxation.
  
  
• Swimming: Swimming (not at a competitive level) is a low-impact activity that engages all the muscles in the body, helping to improve strength, flexibility, and endurance. The water supports the body, reducing stress on the joints.
  
  

Remember to listen to your body and choose an activity that is appropriate for your needs and abilities. Start gradually and progressively increase the intensity and duration of your workout.

When to exercise?

The time of day you exercise can also affect your sleep. In general, it's best to avoid intense workouts in the evening, as the increase in body temperature and the release of adrenaline can make it harder to fall asleep.  

Here are some tips on when to exercise to promote restful sleep:

• Morning: Exercising early in the morning can help regulate your circadian rhythm by encouraging the production of cortisol (the stress hormone, which is essential for metabolism, blood pressure, immune response, and much more) in the early hours of the day and promoting the production of melatonin (the sleep hormone) in the evening.  
• Afternoon: The afternoon is also a good time to exercise, as the body is still active and full of energy. Physical activity in the afternoon can help reduce stress accumulated during the day and prepare the body for evening rest.  
• Evening: If you prefer to exercise in the evening, choose light and relaxing activities such as yoga, Pilates, or a walk. Avoid intense workouts at least 3 hours before bedtime.
  
  

Listen to your body and find the time of day when you feel most energetic and motivated to exercise. The important thing is to create a routine and be consistent with physical activity.

Practical tips for a more active life

Integrating physical activity into your daily routine may seem daunting, especially if you have limited time or are used to a sedentary lifestyle. But don't be discouraged! Even small changes can make a difference.

Here are some practical tips to make your life more active:

• Start gradually: You don't have to become a marathon runner overnight! Start with short exercise sessions, like a 15-20 minute walk each day, and gradually increase the duration and intensity of your workout if possible.
• Find an activity you enjoy: The key to consistency is choosing an activity that you find fun and motivating. Experiment with different sports and activities until you find the one that's right for you.
• Make physical activity part of your routine: Try to incorporate exercise into your day as a regular appointment, just like brushing your teeth or grocery shopping. For example, you could take a walk after lunch, cycle to work, or sign up for a weekly yoga class.
• Take every opportunity to move: Even small daily actions can contribute to a more active life. For example, take the stairs instead of the lift, park your car a little further from your destination, or take a break from work to stretch your legs.
• Find a workout buddy: Exercising with a friend or family member can be more fun and motivating. Plus, you can encourage each other and stick to your commitments.
• Use technology: There are many apps and devices that can help you track your physical activity and achieve your goals. For example, you can use a pedometer to keep track of your daily steps or an app to follow a personalized training program.

Remember: consistency is key to success. Even small amounts of physical activity, practiced regularly, can lead to great benefits for your health and well-being, including better sleep.

Conclusion

As we've seen, physical activity can be a valuable ally in improving sleep quality and combating insomnia. Regular exercise helps reduce stress, regulate the circadian rhythm, promote the release of endorphins, and increase the time spent in deep sleep stages.

Whether you're a sports enthusiast or a beginner, there are many activities you can do to promote sleep and improve your overall well-being. Choose the one you like best and start moving!

Remember: even small amounts of physical activity, practiced consistently, can make a difference. Don't wait any longer, start taking care of your sleep and your health today.

And you, what activities do you practice to sleep better?

P.S. In addition to physical activity, discover other valuable allies to say goodbye to insomnia.