What exercise can help you sleep better

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Regular exercise has many health benefits

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A regular exercise routine can help most people sleep better.

According to the Sleep Foundation, studies have shown that people who experience chronic insomnia and begin regular exercise can both fall asleep as fast as 13 minutes and sleep 18 minutes longer.

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the organization said Exercise causes a change in a person’s core body temperature, mimicking a similar temperature change that occurs before a person goes to sleep.

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In addition, exercise can help rebalance a person’s internal body clock — depending on the time of day a person exercises — as well as relieve symptoms of anxiety and depression that interfere with good sleep. can.

Ten to 15% of adults suffer from chronic insomnia, According to the Cleveland Clinic.

While researchers continue to work to understand how physical activity affects sleep, some types of exercise are better than others at preventing insomnia.

Sleep Foundation says Studies have found that long-term regular aerobic exercise can improve sleep quality and that moderate-intensity aerobic activities can reduce the severity of sleep-disordered breathing conditions such as sleep apnea.

The Foundation also notes that some studies suggest that moderate-intensity aerobic exercise may improve sleep quality compared to vigorous-intensity activities.

Moderate-intensity aerobic exercise includes walking, water aerobics and bike riding, while vigorous-intensity aerobics includes running, jogging, lap-swimming, intense biking, and physically demanding sports such as basketball and singles tennis. .

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Running increases serotonin, which can improve the brain’s ability to metabolize the hormone and regulate sleep.

Resistance exercise activities such as weight lifting, push-ups, sit-ups and yoga are also important for improving various aspects of one’s physical health.

Several studies have found that people with regular exercise routines are less likely to have insomnia and sleep problems, although some people experience exercise-induced insomnia when exercising too close to bedtime.

said that, johns hopkins highlights that are not affected by other exercises and have been subject to heavy debate.

Cleveland Clinic’s Michelle Drerup said recent studies have found no evidence to support the idea that evening exercise keeps people awake, but advises people to keep it at a mild to moderate intensity.

The clinic recommends exercising for 30 minutes a day, five days a week.

on the flip side, Sleep.org explains This good sleep helps improve athletic performance, noting that the Stanford University men’s basketball team looked at sprint times and improved shooting accuracy after increasing the quality of their sleep.


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