The best exercises to improve sleep

In today’s busy life, many people struggle to get a good night’s sleep. However, there is a simple and effective solution that few people pay attention to: exercising to improve sleep. This method has been researched and proven to help you feel more refreshed upon waking up.

1. Is physical activity and exercise good for sleep? Why?

Physical activity and exercise can bring many benefits to your sleep. Here’s why exercise improves sleep:

• Improves sleep quality: Regular exercise helps the body produce endorphins and serotonin, neurotransmitters that improve mood and promote relaxation. This can lead to deeper and higher-quality sleep.
• Reduces stress and anxiety: Physical activity helps lower cortisol levels, the body’s stress hormone. When you reduce stress and anxiety, it’s easier to relax and fall asleep at night.
• Regulates the biological clock: Exercising at the right time of day, especially in the morning or afternoon, can help regulate the body’s biological clock, improving sleep patterns and making it easier to fall asleep at your desired time.
• Increases natural fatigue: When you’re more active, your body will naturally feel more tired and in need of rest. Exercise helps you expend energy, which can lead to a natural feeling of drowsiness and make it easier to have a deep sleep.
• Reduces symptoms of some sleep disorders: Regular exercise can help alleviate symptoms of sleep disorders such as insomnia or restless leg syndrome, leading to more continuous and higher-quality sleep.

However, to maximize the benefits of exercise for sleep, it’s important not to exercise too close to bedtime, as this can increase adrenaline levels and make it harder to fall asleep. Instead, try to exercise in the morning or afternoon so your body has time to relax before going to bed.

2. Suggestions for the best exercises to improve sleep

2.1 Aerobic exercises

If you suffer from insomnia, cardiovascular exercises, also known as aerobic exercises, such as swimming, cycling, running, or walking, can help improve your sleep. You may also notice some improvement in sleep apnea symptoms.
Some studies show that moderate-intensity cardio exercises are better than high-intensity ones. Additionally, aerobic exercise releases chemicals called endorphins into the bloodstream. For some people, this can increase brain activity and keep them alert. Try to finish your cardio workout 1 to 2 hours before bedtime so that your brain can relax.

2.2 Resistance exercises

Resistance exercises, also known as strength training, such as crunches, push-ups, and weightlifting, help build muscle. Research shows that regularly performing these exercises can improve sleep as well as reduce symptoms of anxiety and depression, which can interfere with sleep.

2.3 Yoga

Studies show that yoga exercises greatly improve sleep for certain groups, such as adults over 60, women with sleep issues, and women with type 2 diabetes. Regular yoga practice can enhance sleep quality each night.

2.4 Breathing Exercises

Spending a few minutes each night doing deep breathing exercises helps lower blood pressure, creates a sense of calm and relaxation, and better prepares the body for a good night’s sleep.

2.5 Stretching

Incorporating simple stretching exercises into your pre-sleep routine can improve blood circulation and reduce muscle tension, helping you relax and fall asleep more easily. Some studies show that stretching may increase the amount of REM sleep, the phase when the brain organizes and stores memories.

3. Points to note when exercising to improve sleep

Here are some important points to keep in mind when doing exercises to improve sleep:

• Choose the right time for exercise: Exercising in the morning or afternoon can improve sleep more than exercising in the evening. Exercising close to bedtime raises body temperature and stimulates the brain, making it harder to sleep.
• Pay attention to exercise intensity: Aerobic or cardio exercises (such as running or swimming) can promote deep sleep and improve sleep quality. However, overexercising can cause stress and reduce sleep quality.
• Establish a regular exercise routine: Regular exercise each week (about 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity) helps regulate the circadian rhythm and improve sleep.
• Practice relaxation exercises: Stretching and yoga can help reduce stress and relax the body, making it easier to fall asleep. Performing these exercises in the evening can create a sense of relaxation before bed.
• Monitor body temperature: Exercise raises body temperature, but it gradually drops 30-90 minutes after exercising, which can make you feel sleepy. Therefore, make sure to finish exercising at least 1-2 hours before going to bed.
• Ensure rest time after exercise: Give your body time to recover after exercise before going to bed. This helps reduce cortisol (the stress hormone) levels and prepares the body for sleep.
• Consider mental impact: Exercise not only improves physical health but can also improve mood and reduce anxiety, which contributes to better sleep.
• Combine exercise with good sleep habits: Pair exercise with other healthy sleep habits, such as maintaining a consistent sleep and wake time, creating a comfortable sleep environment, and avoiding stimulants before bed, to optimize the benefits for sleep.

In summary, incorporating physical exercise and yoga to improve sleep plays an important role in enhancing sleep quality. If lifestyle adjustments do not improve insomnia, it’s important to visit a hospital to identify the cause and receive timely treatment. Proactively caring for your health early on can improve well-being, leading to a clearer mind and longer life.