Get More Exercise to Get Good Sleep
The simple way to get a better night of rest
Decades of sleep research has shown a direct link between getting exercise and getting good sleep. But even without the research, the link is pretty clear to see. If you are exerting yourself in the gym and using up energy you will find it easier to relax, fall asleep, and sleep deeply once you climb into bed.
The good news is that you don’t have to spend hours running on the treadmill or lifting weights to start realizing the sleep benefits of getting exercise. In fact, even moderate amounts of low-impact activity can help you to get good sleep at night. Just follow these tips:
- Get Enough Exercise – A quick job around the block isn’t going to help you sleep. You need to get at least 20-30 minutes of aerobic exercise a day, but it can take any form you choose – walking, swimming, biking, dancing, Tai-Chi etc.
- Exercise in the Afternoon – Exercising at anytime of day is beneficial, but the late afternoon is the ideal time if your goal is to get good sleep. Don’t do it right before bed, though. You should conclude your workout no less than 3-4 hours before you plan to go to sleep.
- Exercise Everywhere – Fitting a daily workout into your busy schedule can be a challenge. Try sneaking exercise into your routine by parking your car farther away, taking the stairs instead of the elevator, or walking around while you read. Even these small steps can help.
- Do Yoga Before Bed – Doing a little bit of light, low-impact, low-intensity yoga right before bed can help put you in a more relaxed state and invite the onset of sleep faster. The poses you choose are up to you, and you can even do them in bed.
- Exercise Your Mind – Exercising your mind is just as important as exercising your body when it comes to getting good sleep. It is tempting to relax in front of the TV, but try to do something more mentally stimulating like completing a word/number puzzle or reading a book. Do this a few hours before bed and watch the impact it has on your sleep routine.
Get Good Sleep with the Help of Sleep Solutions
A lack of exercise might not be the only thing keeping you from getting good sleep. Your mattress might also be a problem. And if it is, no amount of exercise will help you beat your insomnia. If you suspect that your mattress is old, worn out, and overdue for replacement, work with the team at Sleep Solutions to help you find the ideal upgrade. Before you visit us in person, be sure to download out free mattress buying guide ebook.