The link between exercise and sleeping better. | Home Care Assistance The link between exercise and sleeping better. | Home Care Assistance

The link between exercise and sleeping better.

-Dr. Kathy Johnson, PhD, CMC

Did you know that the amount of physical exercise you exert during the day is one of the key ingredients to helping you get a good nights sleep?  The more active your body is during the day, the more likely you are to relax at night and fall asleep faster.  With regular exercise you’ll notice that not only has your quality of sleep improved, but you may also find it easier to deal with stress and worries of your life.

Research and studies indicate that there is a direct correlation between how much we exercise and how we feel afterwards.  It has been proven that when you increase your physical activity during the day, you give your body enough stimulation so you are not full of energy at night.  This helps your body function in a healthy manner.

It is important to note that you should not be exercising three to four hours before you go to bed.  The ideal time to exercise is in the late afternoon or early evening for a period of 30 minutes or so, three to four times a week. By adding a regular exercise activity to your daily schedule will help you to improve your overall health and help you emotionally as well. Along with running and walking there are several other physical activities that you can add to your daily life to increase your level of physical activity.  If you are battling not sleeping, you’ll find aerobic exercise to be the best.

Your goal with exercise is to increase the amount of oxygen that reaches your blood stream.  Overall, there are many types of aerobic exercise for you to choose from.  The activities include running, biking, using a treadmill, dancing, and jumping rope.
Below are some non aerobic exercises that you may find beneficial to help you solve your amnesia problem.

Yoga is an exercise that has a stimulatory effect on your nervous system, especially the brain.  Yoga utilizes breathing techniques and yoga postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns.  The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi
Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks.  The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises.  Research has shown that Tai Chi can help with insomnia by promoting relaxation.

If you discover that you don’t have any time to exercise on a regular basis, you should try to sneak moments of activity into your schedule.  Whenever possible, you should take the stairs instead of the elevator, as little things like that will do wonders for your body. You should also park your car around the corner and walk that extra block or two to get to your destination.  As you may know, there are many small things you can add to increase the activity in your life.  Your overall goal here is to have a healthy and well balanced life – with plenty of sleep.

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