Sleep Care

Need A Good Night’s Sleep? Try Exercise

By now, you probably realize that exercise is an essential part of good health. But what you

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may not know is that your health is complex. If one part of your body system suffers, you are likely to see consequences in other areas as well. This phenomenon is particularly relevant when it comes to sleep and exercise. In general, exercise is known for its ability to improve moods. Studies have found that if you exercise you are less likely to be depressed or feel anxious. It also helps you manage stress and feel less agitated. And, it improves your sleep patterns. A recent Stanford University Medical School Study found that older and middle-aged people reported sleeping better when they added regular exercise to their daily routines. In fact, after 16 weeks in a moderate intensity exercise program, participants were able to fall asleep about 15 minutes earlier and sleep about 45 minutes longer at night. This finding is particularly relevant because older Americans receive almost half the medications prescribed to aid sleep, which can be reduced if exercise is prescribed instead. Although the link between exercise and sleep may appear obvious, until this study there was very little controlled research to

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support this assumption. The study participants were between the ages of 50 and 74 and lived sedentary lives. They also didn’t have any type of cardiovascular disease, stroke or any other condition known to cause sleep disorders. Additionally, they were non-smokers, were not seriously overweight and were not taking sleep medications. Other studies have shown that exercise has a number of interesting impacts on sleep. For instance, it promotes slow-wave sleep, a deep intense sleep in which it is difficult to rouse the individual. Slow-wave

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sleep is the component of sleep that causes a person to feel refreshed and rejuvenated in the morning. Exercise also decreases rapid eye movement (REM) sleep, which is not as restful as slow-wave sleep. As a result, those who exercise go to sleep more quickly, sleep longer and have more restful sleep than those who don’t exercise. Additionally, according to one study, slow-wave sleep in people who exercise regularly can serve as a protective barrier against external stimuli and still allow them to wake up feeling restored. Meanwhile further studies have shown that this kind of intact sleep is largely protective against pain, including chronic pain. Those with fragmented sleep experience a heightened response to painful stimuli. Studies also have demonstrated that wearing yourself out from exercise is not the same thing as being sleepy. In fact, long, hard workouts can be just as likely to lead to wakefulness and sleep problems as not exercising at all. So there is no need to kill yourself with a new exercise regimen. You could just defeat the purpose altogether. Finally, scientists have discovered that exercise has some additional benefits as well. For instance, it has a much more direct impact on the brain than previously thought. In fact, research suggests that physical activity is important for keeping our brain cells fit and functioning. For instance, it stimulates nerve cells to produce chemicals that act like fertilizer for the brain encouraging brain cells to grow and connect. Meanwhile, other chemicals like adrenaline and noradrenaline that are triggered during aerobic workouts cause the brain’s processing systems to wake up. These findings suggest that exercise can improve mental focus, impact decision making, promote healing time for people with nerve or brain injuries and reduce the risk of dementia as we age. In close, if you are considering adding regular exercise to your daily routine, consider exercising five to six hours before bedtime. The thinking is that exercise causes your body temperature to rise while a natural drop in body temperature aids sound sleep. Exercising too close to bedtime could interfere with your body’s natural mechanisms for inducing sleep. Some final tips to keep in mind; your exercise should make you sweat. Studies have shown that stretching and concentration exercises do not promote sleep on their own. And lastly, make sure you are in it for the long haul. Improved sleep takes time to achieve. Participants in the Stanford study had exercised 16 weeks before experiencing benefits.

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