If you have sleep problems, exercising can be the key to solving this problem

by Ghost writers

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leep is essential to function properly, but this is not usually the case with some million people who have difficulty with sleep denervation and rely on manipulation methods such as sleep aids to rest. 

 Many factors are associated with the inability to snooze, including anxiety, work-related problems, interpersonal relationships, untreated mental health problems, and undiagnosed conditions. But there’s good news, with a few adjustments, there are ways to curtail this problem. 

“We have solid evidence that exercise helps you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. “But there’s still some debate as to what time of day you should exercise. I encourage people to listen to their bodies to see how well they sleep in response to when they work out,” she adds.

If this was not encouraging enough, exercise, even if it is light, has many benefits, such as reducing heart disease, improving your sex life, and slowing down the progression of other chronic diseases. Indeed, those who say they are exercising regularly report developing an optimistic view in areas where they may have been somewhat pessimistic at first. 

According to many sleep experts, people who exercised at 8 pm or later had peaceful sleep, which correlated to waking up refreshed the next day.   Activities such as sweets, wine, sex, and laughter influence endorphins. Endorphins in our brain give us energy, which is a strong component of a balanced, happy life. 

“Thankfully, there are a variety of ways to tap into mood-boosting, stress-relieving benefits of endorphins and get their full, opiate-like effect flowing,” writes Elise Curtin, a staff writer at GoodTherapy.org. “Though endorphins are commonly associated with the “runner’s high” achieved through vigorous exercise, the positive mood shifts associated with them don’t necessarily require strenuous physical activity.”

Now, the question is what are different ways to exercise.

Yoga

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While many non-yoga participants question whether yoga is exercise, this could be further from the truth note yoga enthusiasts. “There are a variety of yoga styles — vinyasa, restorative, hatha, and hot, just to name a few,” Edward Laskowski, MD, a physical medicine and rehabilitation specialist and co-director of the Mayo Clinic Sports Medicine in Rochester, Minnesota, told writer Becky Upham.  

He added, “Each requires a different amount of physical exertion. There’s a big difference between a restorative yoga class with very little movement and a fast-paced vinyasa class where you’re quickly moving from one challenging pose to the next. The latter may require enough exertion, and elevate your heart rate enough, to qualify as moderate physical activity.”

Child pose yoga

How to Do Child's Pose in Yoga – EverydayYoga.com
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In this technique, you have to kneel and sit on your knees. Then, you should lean forward while keeping your buttocks on your heels, and rest your forehead on the floor.  In the end, the benefits will not only include some form of exercise but will also improve the back and muscles around the hips. Those who engage in this form of yoga say their minds are relaxed, which helps them fall into a tranquil sleep.

Light exercise

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When mentioning light exercise, this can take many forms, such as light walking, house cleaning, running on a treadmill at a slower pace for 2 mins, then walking again, then running. Experts say biking helps, and no, it does not need to be 50 miles per hour. Remember, there are proper techniques to avoid hurting your knees, so consult your doctor or a well-informed person with years of experience.   

Mantra

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While breathing isn’t an exercise, it’s important to have a healthy night of rest. And although it might seem easy, it can take effort.  An effective way to breathe is to develop your own mantra, such as: “don’t think.” You say that for ten seconds with ongoing practice, the results will be amazing. 

While breathing isn’t an exercise, it’s important to have a healthy night of rest. And although it might seem easy, it can take effort.  An effective way to breathe is to develop your own mantra, such as: “don’t think.” You say that for ten seconds with ongoing practice, the results will be amazing. 

Military Style

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Sharon Ackerman wrote a book titled “Relax and Win: Championship Performance.” The concept of her book is what she calls the military method of sleep.   According to Ackerman, the technique helped pilots fall asleep in 2 minutes or less.  However, her method requires time to take effect, more specifically 6 weeks of practice. And although it looks like breathing exercise, Ackerman says the military-style is more effective. 

Here’s how it works

Relax your entire face, including the muscles inside your mouth. Drop your shoulders to release the tension, and let your hands drop to the side of your body.

Exhale, and relax your chest.

Relax your legs, thighs, and calves.

Clear your mind for 10 seconds by imagining a relaxing scene.

If you cannot do physical exercise for one reason or another, breathing can soothe your mind and body, which might be the perfect antidote that facilitates better sleep.

Thought-provoking

But then there’s the reality that if a person is unable to get restful sleep for extended periods, they will need to contact their doctor to ensure there isn’t something significant going on.  

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