Exercise for Better Sleep

The more active your body during the day, the more likely you are to relax at night, fall asleep faster and most importantly – sleep much better.

Many people these days spend most of the day barely moving their body – sitting on the couch, in the car and in the office…

If you have trouble falling asleep or sleep lightly, you should probably increase your physical activity during the day. You have to give your body enough stimulation during the day so that you aren’t full of energy at night.

Adding a regular exercise activity to your daily schedule will help you improve your overall health and help you emotionally as well – you may find it easier to deal with the stress and worries of your life.

The ideal exercise time is in the late afternoon or early evening. You want to make sure you expend your physical energy long before it is time for your body to rest and ready itself for sleep.

Try to exercise at least three or four times a week for 30 minutes or so. You can simply go out for a walk, or, if you feel you’re ready, you can do a more strenuous activity such as running. The goal here is to increase your heart rate and strengthen the capacity of your lungs.

You may prefer to choose an un-aerobic activity. Here are two activities that among their various benefits will also help you get better sleep:

Yoga utilizes breathing techniques and body postures to increase the blood circulation to the brain, promoting regular and restful sleeping patterns.  The regular practice of yoga will help you to relax as well as relieve tension and stress.

Tai Chi is an ancient art of breathing and movement that was developed by the Chinese monks. The movements involved are slow and precise, which is ideal if you have joint pains or you are unable to participate in high aerobic exercises. Research has shown that Tai Chi can help with insomnia by promoting relaxation.

If you can’t seem to find the time to exercise on a regular basis, try to sneak moments of activity into your schedule - take the stairs instead of the elevator, or park your car around the corner and walk that extra block or two to get to your destination.

If you keep it mind, you will probably find many more small things you can add to your daily routine to increase your physical activity.

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