Regular exercise is a key part of maintaining good physical and mental health. In addition to improving muscle strength, flexibility, and cardiovascular health, regular exercise can also improve sleep quality. In this article, we'll explore the benefits of exercise for sleep. You can incorporate an exercise routine into your daily life to improve your sleep.
The influence of sport on sleep.
Sport can be considered a valuable ally to improve the quality of sleep in several ways. In fact, regular physical activity helps to increase the duration of sleep . It also promotes restorative sleep, thanks to the energy expenditure it generates, the hormonal stimulation it causes and the increased regulation of the sleep/wake rhythm that results from the effect of the circadian rhythm.The effects of sport on falling asleep
Regular exercise can help reduce stress and anxiety levels , two factors that are known to negatively affect sleep. When you exercise, your body releases endorphins , which are feel-good hormones. These endorphins help reduce stress and anxiety. This can help you relax more easily and fall asleep faster at night. In addition, cells are stimulated to secrete growth hormones during physical exercise. Thus, tissues rebuild themselves more quickly. In addition, these hormones improve muscle relaxation and facilitate energy recharging. Regular sports activity helps you reduce body temperature during sleep. This promotes the elimination of toxins and waste.Moderate physical activity can also lead to healthy physical fatigue. It makes it easier to fall asleep and reduces sleep disorders, such as insomnia and micro-wakings at night. Sport releases hormones such as dopamine. They contribute to well-being and relaxation and reduce stress while promoting good sleep. It also helps regulate your body's circadian rhythms. The circadian rhythm is your body's internal clock that regulates bodily functions such as sleep, appetite and body temperature. Regular exercise can help regulate your circadian rhythm by increasing your body temperature during exercise. It will help you fall asleep more easily at night.
Improved slow and deep sleep
Several studies have shown that regular physical activity has beneficial effects on sleep. In particular by promoting deep sleep . This phase of sleep in the sleep cycle is essential for the body's recovery and regeneration . This is when the body produces growth hormones that stimulate the regeneration of muscle tissue. You will have better physical recovery, during the phase when we sleep and the body does not move. To benefit from these effects on deep slow sleep, it is recommended to practice regular physical activity. Specialists recommend moderate activity , with at least 30 minutes per day, several times a week. Physical activity can be practiced at different times of the day. It is recommended to avoid too intense exercises just before bedtime. Important to emphasize: the positive effects of sport on deep slow sleep are observed in some people. The people concerned are those who use at least 60% of their respiratory capacity during physical effort. This means that to obtain these effects, it is necessary to provide a certain amount of effort during physical activity.Treating sleep disorders through sport.
Beneficial against sleep apnea
Physical activity is also beneficial against sleep apnea syndrome. This disorder causes breathing pauses during the night of sleep and can, in the long term, lead to cardiovascular problems. Sport can help strengthen the muscles of the pharynx, which can weaken in people with sleep apnea. By strengthening these muscles, it is possible to reduce the frequency and duration of apnea episodes.Exercise can also help reduce obesity, which is a major risk factor for sleep apnea. Losing weight through exercise can reduce pressure on the airways and improve sleep. Other solutions are possible to combat sleep apnea, such as choosing suitable bedding with the Alba Pearl mattress and its so-called "perfect" comfort.
Fighting Restless Legs Syndrome
Restless legs syndrome is a neurological disorder characterized by unpleasant sensations in the legs. Symptoms include tingling, pins and needles, cramps, and pain. They occur mainly at night and can disrupt sleep.Exercise can help reduce symptoms and improve sleep quality. Regular physical activity can increase the production of dopamine, which is involved in regulating muscle movement. It reduces the involuntary movements that often accompany restless legs syndrome. Exercise also improves blood circulation and vascular health, and reduces unpleasant sensations in the legs. Exercises that engage the leg muscles, such as walking, running, or cycling, can be particularly effective. Stretching and practicing yoga can also help relieve muscle pain and improve flexibility.
Effective against insomnia
Exercise can help reduce stress and anxiety , which are common triggers for insomnia. Regular physical activity can help lower levels of the stress hormone cortisol and promote the release of dopamine and serotonin, neurotransmitters linked to relaxation and well-being.The physical effort practiced during the day allows you to let go and a sort of decompression chamber in your day. Add to that a moment of relaxation in our Alba Original mattress , sleep is guaranteed!
What sport should you practice for better sleep and how?
The sports we recommend to you
Physical activity is recommended to improve sleep quality. According to sleep center doctors and some scientific studies, the effects on sleep vary depending on the type of sport practiced. Ball sports such as basketball, soccer or volleyball, as well as dynamic muscle strengthening exercises and competitive activities can delay sleep due to the level of alertness required. On the other hand, endurance sports such as jogging , practiced at an intense pace, promote falling asleep. For busy days or to reduce stress, activities such as yoga or Pilates can be beneficial. In addition to improving posture and muscle strengthening, these disciplines promote relaxation and are conducive to better falling asleep as well as good quality sleep.Be careful not to make it worse than better!
Excessive exercise, excessive training or too intense physical activity can have negative effects on sleep. This can lead to an increase in body temperature, an increased risk of heart problems, overstimulation and overheating of the body. Note that the benefits of exercise in combating insomnia depend on the type of physical activity practiced and the frequency and intensity of training. Leave an interval of 2 to 3 hours between practicing a sporting activity, especially if it is intense, and bedtime. For example, running 10 km in the evening can disrupt falling asleep. Ideally, you should practice a sporting activity in the morning, during lunch or in the afternoon. It is also better for sleep to do your sport outdoors, so as not to disrupt the internal clock with artificial lights. Indeed, if you practice your sport in the evening, under artificial light, your body will think that it is still daylight and this will not help you fall asleep. Do not hesitate to take a cold shower after your sporting activity to help lower your body temperature and promote falling asleep.In conclusion, exercise can have significant benefits on sleep . Regular and moderate physical activity such as walking, swimming, yoga or Pilates can help improve the quality of sleep by promoting falling asleep , reducing the symptoms of insomnia and improving the duration and depth of sleep. However, it is important to be careful not to practice too intense a sporting activity in the evening, as this can disrupt sleep. Overall, exercise can be considered a natural and effective method to promote quality sleep and thus improve general health and well-being.
