Sleep is one of the most important and often neglected elements of a healthy lifestyle. Studies indicate that individuals who are already engaged in exercise and healthy living can improve the quality of their sleep, even if the science behind it isn’t completely understood. The benefits of better sleep will filter back into your daily life and improve focus, alertness and concentration.
Sleep
Despite scientists' deepening biological and physiological understandings of how the human body operates, sleep is still a mysterious process that abides by an unknown internal mechanism. Research has shown, however, that sleep regulates mood and is closely tied to learning and memory functions. It also helps maximize productivity during the day and plays a critical role in overall energy level and health.
Benefits of Exercise
Exercise is an important supplement to a normal night of sleep. According to the Mayo Clinic, regular physical activity has two notable benefits. It can help you get to sleep faster, deepen the sleep cycle and prevent restless nights of tossing and turning.
Slow-Wave Sleep
Dr. Qanta Ahmed, a sleep physician, says deep sleep is called slow-wave sleep. It is also known as stage three, or delta sleep. During this time, the frequency of brainwaves is slow, yet the waves are tall and deep. This immersive level of sleep renders an individual difficult to rouse, but it contributes to an increased ability to focus and a feeling of refreshment in the morning. Slow-wave sleep is also linked to the release of growth hormones in children.
Sleep Apnea
Exercise, diet and sleep are all intimately connected with weight. Obesity caused by a sedentary lifestyle can lead to sleep apnea, which in turn makes activity even more difficult during the day. Sleep apnea is a disorder in which individuals stop breathing in their sleep. It affects quality of sleep and leads to health risks such as stroke, heart attack and congestive heart failure. Staying fit through exercise is an important part of avoiding disorders such as sleep apnea.
Warning
The National Sleep Foundation recommends avoiding exercise just before sleep. Heightened energy levels make sleep more difficult, not less. Instead, the best time to exercise is during the late afternoon, or at least no more than three hours until bedtime. Body temperature increases during exercise and takes at least six hours to drop after exercise. Cooler body temperatures are associated with the beginning of sleep, so exercise during the late afternoon corresponds with a proper temperature at bedtime.
