Improving Sleep with Exercise
Lifestyle - by Tilton FitnessAugust 29, 2019
Do you suffer from bouts of sleeplessness? Nights where you awaken out of nowhere and can’t get more shut-eye for the life of you? It’s safe to say that this happens to most people occasionally, but too often is not healthy.
As we’re sure you know, things like stress, diet, and even the amount of exercise or activity you perform in a day can shape your sleep patterns for the good or bad. While chronic nights of insomnia might be something to speak to your doctor about, Tilton Fitness feels like we have a small steppingstone you can try to help improve your sleep without prescriptions or appointments.
With gyms in Northfield NJ and six-other state-wide locations, Tilton Fitness has years of experience helping our clients improve their sleep habits by enhancing their exercise and diet routines. Below we have outlined how exercise can improve your sleep cycle, as well as tips on how hard you should be pushing yourself in these workouts, and when to do them.
How Exercise Helps You Sleep
So, to start, researchers aren’t 100% sure HOW exercise helps improve sleep. They know that it does, but there is no exact biological mechanism to point the finger at and say “ah-ha!”
With that said, modern studies have been performed time and time again that show you can increase the amount of REM sleep (that deep, recovery level of sleep you need for your mind and body) you get with some mild aerobic exercise. Not to mention, exercise can also help improve your mood and relax the brain, the perfect combo for sending you off to a good night of sleep.
Timing is Everything
If there’s one thing the expert staff at our Northfield NJ gym knows, it’s that timing is everything. Timing of exercise related to your sleep cycle is no different. You get your endorphins pumping when you exercise, which can lead to restlessness for some people. One of the other effects of a good workout is your body temperature rising, again, which is a biological mechanism that can keep you awake.
Making sure you sleep in a cold room, to lower body temperature, and to wait about 30 to 90 minutes after a workout will allow for all of the hormones and degrees to drop, making for more-perfect sleeping conditions. Whether your workout routine is the first thing you do in the morning or late at night, your body and sleep cycle will still see a benefit.
How Hard to Go
Last, but not least, how hard should you be going at your exercise routine before you are trying to sleep? Well, not that hard at all, seems to be the consensus amongst experts. You don’t have to grind it out like you are competing in an Iron Man competition this week. Thirty minutes or more of daily aerobic exercise can help improve sleep cycles in as little as a few days or a week. Make sure you are trying to engage with an activity that you can stick with and will elevate your heart rate.
To find a class that you’ll stick to, is at the right intensity level, the right size, and time for you- use our helpful CLASS DISCOVERY TOOL BY CLICKING HERE!
For more information on improving your sleep cycle by bettering your exercise regimen, contact the top gym in Northfield NJ, with six other state-wide locations, Tilton Fitness today by CLICKING HERE!