If you have ever found yourself tossing and turning and unable to sleep, you are not alone. According to the Centers for Disease Control, over one-fourth of the United States population does not get enough sleep. If you are looking for a natural sleep aid, look no further. A dose of moderate aerobic exercise may just the thing you need.
Why Sleep Matters
Sleep does more than simply energize you; it actually promotes your health. Sleep is often regarded as a luxury, but getting seven to eight hours of sleep each night is vital for proper functioning of your body. Sleep deprivation can lead to a variety of ailments from irritability and loss of productivity to weight gain, high blood pressure and heart disease. As an added bonus, more sleep leads to more energy for working out, which in turn leads to better sleep.
How Much Better Can I Sleep?
Researchers at the Federal University of Sao Paulo in Brazil conclude that "moderate aerobic exercise" can help people who experience problems falling asleep or staying asleep. The study found that the participants' total sleep time was increased by 21 percent, and the quality of their sleep was increased by 18 percent. Moderate aerobic exercise is any aerobic activity that speeds your heart rate but is not overly strenuous, such as a brisk walk or light jog.
When to Exercise
The intensity of your exercise is important, but you also need to be aware of the timing of your workouts. Exercising too close to bed time can actually keep you awake at night. If this happens to you, try working out in the morning or afternoon. Complete your workout at least three hours before you turn in for the night. Your body needs this "cool down" time to lower its temperature and prepare for sleep.
Tips
For the greatest benefit, keep your workouts within the moderate range. You can use a heart rate monitor or simply use the talk test. If you are unable to hold a conversation during your exercise session, you are probably working beyond a moderate level. Finally, consult your doctor before beginning an exercise regimen. Mention your symptoms of insomnia so your doctor can rule out a more serious condition such as sleep apnea.
References
- The American College of Sports Medicine; Physical Activity and Public Health Guidelines: Frequently Asked Questions and Fact Sheet; 2007
- Newsweek; The Surprising Toll of Sleep Deprivation; Lawrence Epstein; June 2010
- Science Daily; Moderate Exercise Can Improve Sleep Quality Of Insomnia Patients; June 2008
- Mayo Clinic; Exercise: Seven Benefits of Regular Physical Activity; July 2009
- Centers for Disease Control and Prevention; Sleep and Sleep Disorders; January 2011
- National Sleep Foundation; Diet, Exercise and Sleep; December 2009
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