Sleep and Exercise
One should always try and take a holistic approach to treating insomnia. It is tempting to think of sleeping problems solely as a mind problem whilst ignoring the physical elements. I've already taken a look at diet and insomnia in a previous article. Another piece of the insomnia mind-body puzzle concerns exercise. Repeated studies have shown the general health benefits of adopting a regular exercise regimen but it is perhaps less well known that there is link between physical exercise and sleep.
It is often the case that insomniacs live more sedentary lives than average, often due to the lack of energy and motivation that prolonged insomnia causes. Long-term insomniacs are in danger of entering a vicious circle in which their condition is further exacerbated by their symptoms. There is hope, however. Various experiments have shown that sufferers of insomnia can benefited from 20 minutes of steady exercise, 4-7 days a week.
How exercise promotes sleep:
- exercise reduces levels of lactic acid in the blood, which in turn reduces stress. Stress is a major cause of insomnia.
- exercise also relieves muscular tension. A tense body can prevent sleep, and vice versa.
- aerobic exercise increases the flow of oxygen throughout the body.
- exercise involving stressing the leg muscles causes the brain to release endorphins which kill pain and relax the body.
- when the body undergoes the stress of exercise during the day, the brain tends to compensate by increasing the amount of deep sleep experienced overnight.
Types of exercise that promotes sleep:
Aerobic exercise appears to work best - try for 20 minutes of steady, moderate exercise.Types of suitable exercise include :
- fast-paced walking
- jogging
- cycling (outdoors)
- cycling (on indoors exercycle)
- 'step' exercises
- aerobic dancing
One should stretch before any exercise. Indeed, some studies show that the act of stretching itself can help promote sleep.
Timing Is Everything
Whichever exercise program suits you best, the most important thing about exercising is when to do it. Avoid exercising in the evening or close to bedtime. The body's circulatory system takes time to wind down from exercise and can prevent sleep. Try to exercise as early in the day as possible. Morning exercise seems to fit in with our body's internal circadian rhythms, probably because our ancestors would hunt in the morning then do more relaxing tasks for the rest of the day.
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