Nutrition Realm

Exercise and Getting Better Sleep: How Those Two Works

When you exercise your body during the day, you're doing yourself much good for the hours to come (night).

Active body at day time is more likely to relax better and faster during the night. Your body at times, most times need to rest and have good sleep to regain strength and stamina.

And avoid numerous sleeping disorders, Take a look at these stats:

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  • 20-40% of all adults have insomnia in the course of any year.
  • Over 70 million Americans suffer from disorders of sleep and wakefulness.
  • Over 18 million Americans suffer from sleep apnea.
  • Women are twice as likely as men to have difficulty falling and staying asleep.

That's not all, Those over 65 make up about 13% of the US population, but consume over 30% of prescription drug and 40% of sleeping pills. Now that's terrible.

Take a look at the statistics below from which suggests that kids are part of the cause parents don't get enough sleep.​

sleeping statistics

So What's Best For Better Sleeping?

Regular exercise would ensure improved quality of sleep with regular and very smooth transition in between the phases and cycles.

As you continue with your daily work outs, you would find it easier dealing with the everyday worries and stress of life.

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​Studies and various researches indicate a direct relationship between the overall exercise and how much is felt later.

Physical activities during the day need to be increased as the goal is to provide enough stimulation to the body during day time so that the energy level decreases at night.


A certain dosage of physical activity is required for the body for a healthy functioning. Another significant thing is to ensure that one should not work out at least two or three hours before bed time.

Here are some Factors To Consider

When it comes to exercise and getting better sleep, we'll take a look at these below factors as they have a valid role to play.

  • Time - An ideal time to exercise is either early evening or late afternoon. Ensure to make full use of the active physical energy before your body gets ready to rest and time to sleep.
  • Amount and Duration - Always keep the attempt of exercising for three to four times in a week for about thirty minutes or more. Include brisk walking or even something still simple. If you choose for an alternative, you could also include strenuous activity like running etc.

The significant goal is to increase the heart rate by strengthening the capacity of lungs. By appending regular work outs to your daily agenda, you would have your overall health and mind improved.

​Apart from walking and running there are various other work-out activities which could be added to your daily schedule so that your level of physical activity is increased.

If sleeping is more or the same like a battle, you can try aerobic exercise as one of the best options. As you exercise, your goal should be to increase the quantity of oxygen reaching your blood stream.

On the whole, there are different types of aerobic work outs to choose from. Several activities include biking, running, using treadmills, skipping or even dancing.

To rectify the amnesia problem, there are a few non aerobic exercises which you may find beneficial. Few of them are suggested below:

1. Yoga

Yoga is one form of exercise that shows a stimulatory effect upon the nervous system, most importantly the brain. It utilizes yoga postures and breathing techniques increasing the blood circulation towards the brain.

This would also help in regular and relaxing sleeping patterns. The customary practice of yoga would assist you in relaxing and relieving you of all stress and tensions.

2. Small Crunches

Try to sneak few moments of activity within your schedule if you feel that you don't have enough time for exercising on everyday basis.

Ensure to take stairs instead of elevators, when possible. Such little things can prove wonders to your body.

3. Tai-Chi

Tai Chi refers to an ancient technique of movement and breathing which was developed by Chinese Monks. All movements involved in Tai Chi are precise and slow which is ideal in cases of joint pains or especially if one is unable to take part in vigorous aerobic exercises.

Tai Chi promotes relaxation to help insomnia rectified.

In Conclusion

There would be many other small things which would add and increase the activities in your life. You just have to find them.

The essential goal is to achieve a balanced and healthy life with ample sleep. We have a list of 15 exercises for men that are a bit extreme and an infographic for basic exercises for you.

Make use of the information.

If you've enjoyed this article, then it's only fair that you share it​ with your friends on social media.

Happy fitness.​


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