How exercise benefits your sleep

exercise and sleep

Sleeping can help our bodies recover from the “abuse” they take during the day and exercising can help people sleep easily at night for many reasons. Exercising also has many other benefits that make it a healthy thing for everyone to do.

 

Too Much Of A Good Thing Is A Bad Thing

 

Many people have heard of the saying, “too much of a good thing is not a good thing”. This is especially true when it comes to exercising but it also applies to sleeping. Sleeping too much in the morning will make it hard for you to sleep at night when it is actually time to sleep again. The body is fully recovered after about 7 or 8 hours of sleep and the muscles will be ready to work again. Sleeping for longer than this will make a person miss more of the day. Even sitting requires the muscles to work a little bit. Everyone already knows that exercising warms up the muscles and gets them working but also raises the bodies temperature. This is why people can run in shorts in the middle of the winter. Their body is creating heat for them to make it through the cold temperatures. It is still recommended to cover all parts of the body while running in cold weather. Hypothermia is an issue that should be avoided at all costs.

 

What Time To Exercise During The Day

 

Most people enjoy running early in the morning. Many claim that running in the morning allows them the best performance because their muscles are ready to go again. An empty stomach helps many people run through stomach cramps. The cause of stomach cramps and other abdomen issues are most likely from starting out too fast. Studies have shown that exercising 5 to 6 hours before sleeping allows for the best rest at night. The body will continue to lower in temperature during this time. Sleeping has more of an impact on how well someone can exercise than exercise has benefits on sleep. People complain about being too tired or sore to exercise during the day. This is most likely because they do not get enough sleep to allow their muscles to repair. When someone is sleeping their muscles are actually tearing and becoming stronger.

 

The right time to exercise has been in question for many years. Many studies have proven that exercising right before bedtime is the worst thing that people can do as it makes the person have the most difficulty getting to sleep. The body has been told to get up and move and telling the body to shut down right after this is a hard thing to do. It is like telling a child they can have candy and then telling them they need to sleep first. An easy way to understand why exercising before bed is a bad thing is sweating at night. Sweating warns the body that it needs to wake up. Most people wake up in the middle of the night because they are sweating. The body temperature has risen to a level that it makes it hard to find sleep.

 

Which Exercise Is Best For Sleep?

 

Yoga, lifting weights and other non-cardiovascular exercises should be worked into everyone’s schedule as these have a limited effect on how someone will sleep at night. Cardiovascular exercises such as bicycle riding or running are the best forms of exercise for someone to do. They get the heart pumping and move the blood through the entire body. 30 minutes of cardiovascular exercise 4-5 times a week does the body a lot of good. Even gardening gets the body moving and active. It is very important to take it slow at first and build upon the time each week.

 

The Type Of Bed Needed For Good Rest

 

A pressure care mattress will be a great to sleep on at night. These beds allow the comfort to be just right for the person laying on it. A bed that is too soft will actually harm the muscles. Even though it is easier to fall asleep in a soft bed, it actually requires the muscles to continue working during the night. The muscles should be resting and recovering along with the body. Too hard of a mattress will make it hard for the person to find rest. It is important to find a balance between the two for the maximum benefits. The size of the bed is just as important. Getting a larger bed might be better than getting a bed that is too small. A small bed will make the muscles relax in a strange way. They need to be evenly spread throughout the bed to get the most benefits from sleeping. Many people like to put a memory foam topping on their mattress for a little extra comfort. This allows the muscles to only sink in so far. Once they reach the hard mattress, they will find the solid foundation they need to recover.

Image source: http://www.youbeauty.com

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Author: Josip Kucinic

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