Various research studies have shown that regular exercise improves the quality and the quantity of your sleep. Hence instead of finding solution for insomnia in sleeping pills, itâ€™s better to workout in a gym. Regular exercise enhances your sleep quality as well as regularizes the change between phases and cycles of sleep.
It is seen that due to extreme stress and tension large number of people face problem in sleeping. Improper sleep or sleeping disorders raises cortisol levels of the body making you more stressed. This whole thing seems to be a complex circle. Insufficient amount of sleep increases your irritation level hence decreases your potentials to handle stressful situations.
For better sleep even moderate amount of exercise for 20-30 minutes thrice a week is sufficient. The best time to perform exercise is morning or afternoon, avoid exercising close to bedtime. Remember that extensive exercise during the daytime and gentle exercise before sleeping will not solve your problem. According to a research conducted by School of Medicine, Stanford University, regular exercise is highly beneficial for people who are suffering from chronic insomnia.
How Exercise Helps Insomniacs?
It is observed that initially exercise elevates the stress hormone levels in your body. But after few hours of exercising the hormone level drops back to the original level. Hence exercise before sleeping helps in breaking the vicious stress-sleep cycle. Exercises help you to take a break from day-to-day stress and tensions.
Gentle exercise before going to bed clears your mind with all pre-occupied tensions and results in sound sleep. It is observed that lifestyle of insomniacs is quite sedentary. Reduced physical activities also add to insomnia as it inhibits daily body-temperature rhythm. Exercise restores the normal body-temperature rhythm hence making it easier to sleep.
Which Exercises Are Helpful To Cure Insomnia?
Ensure the exercise you select should involve extensive use of your legs. The best option to cure insomnia is aerobic exercises as these exercises enhance the oxygen amount in your blood. The best examples of aerobic exercises are
- Riding a bicycle
- Jumping rope
Before you start your workout donâ€™t forget to do warm-up exercise especially stretching. Workout for 15-20 minutes a day, thrice in a week is sufficient to cure insomnia. After workout allow your body to cool down for a while. Yoga and meditation can also be helpful in combating insomnia.
Benefits of Exercise:
Beside improving your sleep quality regular exercising has following benefits:
- Exercise improves your sleep quality
- It reduces stress
- It relieves your muscular tension
- It vitalizes your nervous system
- It stimulates and strengthens your lungs and heart
- It helps in activating your endocrine system
- It improves your memory as oxygen circulation to brain increases
- It lessens tensions, boredom and worry