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There is an abundant amount of Research which indicates that regularly exercising can help you fall and stay asleep. Getting into an exercise routine has been shown to both improve your mental health and help to improve sleep disordered breathing and sleep apnea, all of which makes it easier to fall asleep. It’s recommended that you work out for about thirty minutes at least five days a week, but even five minutes of physical activity can activate your body’s anti anxiety responses. However, the full results happen over time, so you’ll need to stick to the routine for a couple weeks to really feel the change in your sleep. You don’t even have to hit the gym! A small change like taking a walk can make a big difference. A large struggle of getting the necessary exercise is needing to pay for a gym membership or actually getting yourself to go to the gym – don’t let these two things stop you.
Studies have found that simply going for a walk can give you the physical activity that you need to stay healthy. Regularly going for a ten-minute walk lowers blood pressure and heart rate, plus it reduces body fat, overall weight, and cholesterol. Not only this, but walking has been shown to improve anxiety and depression, which is what will improve your sleep quality and duration. If you only have a few minutes to spare in between everything else you need to get done in a day, taking a walk is an easy way to squeeze in a workout. However if you prefer to go to the gym then working out in the morning is the best time to go. Working out in the morning helps you feel alert during the day and tired at night. Additionally, more slow wave sleep, the deepest stage of sleep, occurs after working out earlier in the day. This deep sleep is the part of your sleep cycle that restores your body and mind the most and makes you feel well-rested.
However, a morning workout isn’t always possible for everyone; sometimes you may only find time for exercise after work. While there are still benefits to working out in the evening, it could potentially hinder your sleep due to the energy boost you get from exercise. On top of this, your body naturally cools down as you are falling asleep, but your body temperature remains hotter than normal for four hours after exercising. This means that your body will need to work harder to regulate its temperature, leading to you falling asleep slower. Working out in the morning helps you feel alert during the day and tired at night. Additionally, more slow wave sleep, the deepest stage of sleep, occurs after working out earlier in the day. This deep sleep is the part of your sleep cycle that restores your body and mind the most and makes you feel well-rested.
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