A recent study underscores the connection between sleep quality, daily scheduling, and the crucial role of exercise.
Tossing and turning all night? Counting sheep isn’t working, and melatonin gummies seem like a temporary fix. If you struggle to fall asleep or wake up feeling restless, you’re not alone. But before you resign yourself to another night of staring at the ceiling, consider this: exercise might be the key to unlocking a good night’s sleep.
A recent study underscores the connection between sleep quality, daily scheduling, and the crucial role of exercise. Researchers from the University of South Australia conducted the study, revealing that individuals, both children and adults, who engaged in higher levels of moderate to vigorous physical activity experienced improved sleep, reduced fatigue, and enhanced overall sleep quality. The findings align with the researchers’ recommendation that adults aim for eight hours of nightly sleep, while children should target a range of eight to 11 hours for optimal well-being.
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Dr Vidhe Sharma, consultant physician at Ruby Hall Clinic, Hinjawadi, explained that engaging in physical activity boosts the production of endorphins, neurotransmitters that act as natural mood lifters, helping to alleviate feelings of sadness or anxiety that may interfere with sleep.
She added that exercise promotes better sleep quality by regulating the body’s circadian rhythm and reducing stress levels, making it easier to fall asleep and stay asleep throughout the night.
“Whether it’s a brisk walk, a yoga session, or a workout at the gym, finding an activity you enjoy and incorporating it into your daily routine can have significant benefits for your mental and physical well-being. However, it’s essential to avoid vigorous exercise close to bedtime, as it can increase alertness and make it harder to wind down,” Dr Sharma said in an interaction with indianexpress.com.
Here are some other reasons why exercise is linked to better sleep, according to Dr Sharma:
- Improved Sleep Quality: Regular exercise is linked to deeper and more restorative sleep, leading to feeling more refreshed upon waking.
- Increased Energy Expenditure: Being physically active during the day can lead to feeling more physically tired at night, facilitating the onset of sleep.
- Enhanced Mood: Exercise releases endorphins, which can elevate mood and reduce symptoms of depression or anxiety that may interfere with sleep.
Incorporating exercise into your daily routine, ideally earlier in the day, can contribute to better sleep hygiene and overall sleep quality. But it is also essential to listen to your body and avoid vigorous activity too close to bedtime.
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First uploaded on: 10-03-2024 at 10:41 IST
Rohit Malhotra is a medical expert and health journalist who offers evidence-based advice on fitness, nutrition, and mental well-being. His articles aim to help readers lead healthier lives.
