- Recent studies show that physically fit people are less likely to need prescription sleep aids.
- The findings show that 75 minutes of moderate-to-vigorous exercise per week maintains good cardiorespiratory fitness and promotes optimal sleep.
- Experts Say 30 Minutes of Exercise Every Day May Be Beneficial to Improve Sleep Hygiene for some people.
- Having a consistent exercise routine may be more important than what time of day you exercise.
You’re not the only one who can’t sleep. actually,
A lack of quality sleep can negatively affect your daily life. That’s why so many people have them. insomnia You may resort to sleeping pills to get the sleeping pills you need.
But there is another solution for insomnia that may reduce the need for sleep aids, according to a recent study by Norwegian researchers.
recently published research Mayo Clinic Minutesshows people who are in good standing cardio fitness By regularly engaging in moderate to vigorous intensity exercise, you are less likely to take prescribed sleep aids.
“Exercise goes hand in hand with cardio, but it’s not the same. An hour of slow walking with your dog is better than an hour of sitting, but it doesn’t improve fitness levels,” the study said. the author says. Linda ErnsenDr. RN, associate professor in the School of Public Health and Nursing at the Norwegian University of Science and Technology (NTNU) told Healthline.
In a prospective study, non-exercise but validated algorithmic cardiorespiratory fitness was estimated to be associated with subjects’ initial purchase of prescribed medication for sleep disturbances.
Researchers linked data from over 30,000 adult participants to a Norwegian prescription database.
“In Norway, each citizen is given a personal identification code, which allows us to link data from different registries to population-based research,” Ernstsen explains.
“Compared to most population-based studies of sleep disorders, our study is unique in that it does not use self-reported sleep symptoms as a result of using prescribed medications for sleep disorders. is to be.”
Also, while most sleep studies focus on the general benefits of physical activity, Ernstsen’s study focuses on the effects of cardiorespiratory fitness.
“Cardiopulmonary fitness reflects cardiovascular health and oxygenation to the whole body, and to improve (or maintain) fitness levels, moderate or vigorous physical activity (maximum heart rate 70-85%) for 75 minutes a week,” says Ernstsen.
In fact, research shows that consistent moderate-to-high intensity exercise reduces the risk of severe sleep disturbances. Participants who maintained good cardiorespiratory fitness were less likely to seek treatment for sleep disorders.
good sleep hygiene Essential for health and well-being.
However, there is no consensus as to which time of day is better when it comes to exercising in the morning and evening to promote good sleep hygiene.
“Some people find exercise in the morning helps them be more alert and awake during the day, while others find exercise in the evening helps them relax and unwind after a long day.” Lalisa McSorleya physical therapist at the Brentwood Physical Therapy Clinic in Calgary, Alberta, Canada.
“Ultimately, it’s up to each individual to experiment with different times of the day to find what works best for them.”
morning exercise
According to McSorley, exercising first thing in the morning can change your body’s natural state. circadian rhythm You are more alert in the morning and more tired at night.
Altering your body’s sleep-wake rhythms can make it easier to fall asleep, but McSorley added that it doesn’t affect sleep quality much.
Still, morning exercise appears to have a protective effect against cardiovascular events such as
evening exercise
Some research suggests that exercising in the evening can interfere with restful sleep.
for example,
“Conventional sleep hygiene suggests that the three hours of intense exercise leading up to sleep negatively impacts sleep (increases heart rate, body temperature and adrenaline levels),” Ernstsen explains. To do.
However, for many people, exercising in the evening can help relieve fatigue. Others may find that exercising in the evening is the only time that works for their schedule.
When it comes to how much physical activity you need to do to sleep better, consistency may ultimately matter more than what time of day you exercise.
“Although there is some data suggesting that exercise in the morning is better for sleep, it is clear that a consistent pattern of regular exercise (either in the morning or afternoon) is the most beneficial for sleep.” Dr. Thomas EismanThe clinical vice president and associate medical director of Medcor in McHenry, Illinois told Healthline.
McSorley recommends aiming for at least 30 minutes of exercise each day to promote better sleep.
“It may not seem like much, but [but] The majority of North Americans don’t get 30 minutes of exercise each day.aerobic exercise and strength training“
New research shows that maintaining cardiorespiratory fitness can improve the quality and quantity of sleep.
75 minutes of moderate- to vigorous-intensity exercise per week was associated with a reduced risk of taking prescribed sleep aids.
Experts recommend regular exercise to get the benefits. For some people, about 30 minutes of exercise each day is enough to get them to sleep.
Whether you exercise in the morning or at night depends on what you can maintain a consistent schedule for.
Also, if you exercise and still don’t get enough sleep at the end of the day, it’s a good idea to talk to your doctor about: natural And prescription sleep aids can help you decide what’s best for you.
