According to a 2005 report prepared for the U.S. Department of Health, as many as 70 million Americans regularly experience difficulty sleeping. This is roughly one in five people across the country, though in most cases the difficulty is transient. A smaller number, mostly seniors, suffer long-term, or chronic, insomnia. With either transient or long-term insomnia, exercise can play a role in controlling sleep patterns.
Insomnia and Its Causes
The National Institutes of Health define insomnia simply as difficulty getting to sleep, or remaining asleep through the night. Although every case is different in some respects, there are a number of factors known to contribute to insomnia. Erratic personal and sleeping schedules, daytime naps, stress, psychiatric disorders, medications, excessive alcohol or caffeine consumption, gender and age all play a role. Losing an occasional night's sleep isn't an uncommon reaction to stress or nervousness, and usually doesn't require lifestyle changes. However, if the lack of sleep persists for three weeks or longer, it's prudent to seek help.
Diagnosis and Lifestyle Changes
If your difficulty with sleeping lasts beyond a few weeks, your doctor can help you determine what factors in your life are contributing to the problem. For example, if it coincides with a new prescription, the physician might switch you to a different medication to see if the problem clears up. Insomnia is also one of the most common symptoms of clinical depression, and disappears when the depression is successfully addressed. Adopting a more structured routine of fixed times to go to bed, get out of bed and eat meals is also helpful. So is a regular program of physical activity.
Exercise and Insomnia
Regular exercise has a well-demonstrated ability to improve sleeping patterns, but this doesn't mean that you should immediately launch into an ambitious exercise program. For one thing, most people experience an hours-long increase in their energy level after exercising. If you work out too late in the day, this can have the effect of keeping you awake past your desired bedtime. Another important factor to consider is your prior level of activity. If you have led a sedentary lifestyle for several years, a strenuous exercise program could cause injuries or trigger a heart attack.
Sensible Activity
Ask your doctor to suggest a suitable exercise program for you, or refer you to a personal trainer for a consultation. These professionals can construct a program for you that ensures a suitable activity level for overall health and better sleeping patterns. This will vary with your age and existing level of fitness. A sedentary 70-year-old might start with a half-mile walk three times a week, while a generally fit 40-year-old could benefit from a half-hour of cardio each morning at the gym. The goal should be a sensible level of activity that integrates into a structured, healthy lifestyle.
References
- MedLine Plus: Insomnia
- U.S. Department of Health Agency For Healthcare Research and Quality: Manifestations and Management of Chronic Insomnia in Adults
- National Center for Complementary and Alternative Medicine: Sleep Disorders and CAM -- At A Glance
- Sleep Medicine: Aerobic Exercise Improves Self-Reported Sleep and Quality of Life in Older Adults With Insomnia; Kathryn J. Reid, Ph.D., et al.
- MayoClinic.com: Does Late-Day Exercise Cause Insomnia?
