But as a day laborer, I have ideal times when I want the lights off, and waiting until my eyes naturally close doesn’t always fit that schedule. I looked for something that would take me to a place where I was really tired. And it turns out that the magic key is exercise.
what could you come up with Multiple studies have proven: Physical activity positively affects people’s ability to fall asleep and sleep quality.
“When we’re active, we find that exercise releases additional energy and hormones, leading to a more consistent and better sleep routine. It’s longer, deeper and more refreshing.” ’ he says. Tess Ballingerthe coach of the personal training app Future Fitness.
In fact, there is a feedback loop between exercise and sleep that benefits both efforts. Better sleep leads to more energy, which allows you to train better.
“Exercise and sleep go hand in hand,” says Ballinger.
While you can get sleep-promoting benefits from any physical activity, there are actually a few ways you can specifically plan your weekly workout routine to promote better sleep. Recent research Although resistance training may improve sleep duration, combining resistance training with aerobic exercise improved sleep efficiency (time spent in bed before falling asleep). may occur.and Johns Hopkins Center for Sleep It has been reported that doing at least 30 minutes of moderate-intensity aerobic exercise may improve the quality of sleep that night.
But Barringer says creating a workout routine for better sleep is a personal endeavor that requires you to understand what works for you. Especially since the time of day you exercise can make a big difference in how your activity affects your sleep cycle.
If you like working out at night…
Skip if you like to exercise at night Intense HIIT session or any other strenuous exercise, replaced by moderate physical activity, Helps release adenosineIt’s a chemical that helps you sleep and gives you energy for the day,” Ballinger says. Aim for about 20 to 30 minutes of this type of activity each day. CDC recommendationsAnd get it at least three hours before you hit the hay to give yourself time to get off the endorphin rush.
For morning exercise…
“If you have a busy morning, studies show that vigorous activity (not being able to talk and focusing on catching your breath) can help you mentally recharge for the day while also giving you the extra energy you need to stay awake at night.” ,” Barringer said. Say. The CDC recommends 75 minutes of vigorous cardiovascular activity each week, so Barringer says this is “often sustainable with multiple small exercises throughout the week.”
Make your workout routine work
Other kinds of personal preferences should also be taken into account, such as focusing on moderate or vigorous activity. like I’m doing From there, “include her 30 minutes of strength training in that routine to take sleep to the next level,” he says Barringer. She describes her week as “her three 10-minute moderate-intensity walks throughout the day, her five days a week, and her one 30-minute resistance/strength training session.” gives an example of Such a plan ticks the box for better sleep quality, duration, and efficiency.
Overall, the best course of action is to experiment and then see what kind of routines you actually stick to. can do.
“Just because the data suggests one thing doesn’t mean it’s right for you or your beautiful and unique life,” says Barringer. “Sometimes any activity is better than nothing to support a health-conscious lifestyle and unlock new habits.” Good lifts, and sweet dreams!
Relaxing at night is also effective. Try this bedtime stretch.
