Most people can empathize with the frustration of not being able to sleep. According to the National Institute of Health, adults need eight hours of sleep every day, but not everyone gets that amount. About 25 percent of adults in the U.S. have occasional sleeplessness, and not being able to get to sleep or stay asleep and early waking all are considered insomnia. Aerobic exercise is generally a help for insomniacs, not a cause.
Aerobic Exercise and Sleep
Around 50 percent of middle aged and older adults suffer from insomnia, according to Northwestern University. A study conducted at Northwestern by Dr. Phyllis Zee found that aerobic activity dramatically improved sleep in this age group. The American College of Sports Medicine says exercise will not improve sleep in good sleepers but in those who have insomnia, exercise can be as effective as a sleeping pill.
How Aerobic Activity Helps
Exercise helps you sleep by causing an increase in body temperature. Several hours later body temperature drops, and this drop is sleep inducing. Exercising outdoors takes advantage of the tendency for natural light to promote sleep and chase away depression. For those whose circadian or natural sleep rhythm has gone awry because of odd work hours, exercise can regulate sleep. Exercise can even change the circadian rhythm to help adjust to odd sleeping hours.
Timing is Everything
The timing of exercise may or may not make a difference in sleep. While daytime exercise has been shown to be helpful, exercise just before bed may be counterproductive. MayoClinic.com recommends that you experiment by exercising in the morning for two weeks, and then in the evening for two weeks while keeping a sleep journal. This will give a good idea of how timing of exercise affects you as an individual.
What Does Cause Insomnia?
According to the New York Times, 35 percent of people with insomnia have a family history of the problem. Anxiety and depression can both cause sleeplessness. Allergies as well as breathing problems are culprits in insomnia. The pain of arthritis keeps many awake at night. Caffeine, alcohol and nicotine also cause sleep problems. There are so many causes of insomnia, chronic sufferers are wise to consult their physician to investigate the problem.
