Exercise to Sleep Better
There’s simply no denying it: exercise has been proven to help people sleep better. In fact, according to a study by the National Sleep Foundation, regular exercise triggered a 65 percent improvement in sleep quality in a study of 2,600 adult men and women. So why exercise vital to sleep? Physical activity reduces stress and tires you out, helping the mind relax when it’s bedtime. Here are some more amazing ways exercise helps you sleep better:
- Outdoor exercise allows the body to absorb natural sunlight, which may contribute to a well-functioning biological clock
- Exercise assists in the resetting of your sleep wake cycle by slightly raising the body temperature, especially when performed in the afternoon or later
- Exercise lowers anxiety and depression, which helps you get to sleep and stay asleep
How much exercise do you need for a good night’s rest? To improve overall sleep health, the National Sleep Foundation recommends at least 150 minutes of moderate to vigorous activity a week, such as brisk walking, jogging and cardiovascular exercise. This will help you get to sleep, stay asleep and feel less sleepy during the day. This equates to about 20 minutes per day, or 30 minutes per weekday. With that being said, even 10 minutes of exercise per day is proven to help improve sleep. But physical activity is directly related to sleep duration, so if you exercise more, you can expect to sleep more at night.
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