How exercise affects sleep

We all know the truism: Doing sports - well, not to do - bad. But not everyone knows that with the help of exercise can solve a lot of problems with sleep. What exactly, we will cover in this article.

We all know that regular physical activity is good for our health. But did you know that exercise help to improve the quality and duration of our sleep? Children and adults feel tired in the evening after a day that had been full of intense physical activity, and thus fall asleep faster and sleep longer.

Increase in sleep duration will allow you to recuperate, with then you will be more successful deal with not only physical but also mental work.

The relationship of physical activity and sleep

With the help of tracker activity was analyzed sleep two groups of people. The first group consists of people who are active during the day to exercise, and the second group - the people who exercise not performed.

Results

• Early bedtime. People who are active during the day to do physical exercise, feel more tired and fell asleep an average of 36 minutes earlier (23:40 vs 00:16).
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• An increase in sleep duration. Actively exercise slept on average 14 minutes longer (6 hours 48 hours 7 min vs 2 min).
• Decreased number of awakenings in the middle of the night. Apart from the fact that physical activity increases the duration of sleep, and it still allows people to sleep more soundly.

How to maximize the benefits of exercise

Regular training schedule is important. If you are jogging or any other sport for 30 minutes three times a week, it a beneficial effect on the quality of your sleep than if you were doing once a week and a half hours.

Not all exercises are created equal. So, sleep improves endurance training, which can include running, walking, swimming, cycling. But to do, of course, should be regularly and with moderate intensity.

Do not forget about the training time. Morning and afternoon rather than the evening. If you love extreme sports, or compete with someone, you will most likely provide the adrenaline rush and fall asleep after this will be much more difficult.

As we can see, exercise a beneficial effect on our sleep, but it is worth remembering that lack of sleep is able to nullify all our efforts. Lack of sleep leads to lack of motivation to play sports. And even if - despite the fatigue and drowsiness - you still force myself to work out, it is unlikely that you will come out a sensible and productive workout.