One of the best ways to ensure that you defeat insomnia and sleep well at night is to get plenty of physical exercise as you go through your day. If your body is active during the day, you will be much more likely to be able to relax and fall asleep at night.
By getting regular exercise, not only will you fall asleep more easily, but the quality of your sleep will also be improved, as it will be easier to deal with the worries and stress of your day. There are studies that show a direct connection between the amount of exercise you get and your feelings of well-being afterward.
The body needs a certain amount of physical activity for healthy functioning. Your goal should be to increase physical activity all day long so your body gets enough stimulation, while leaving no extra energy to keep you awake at night.
You should not exercise during the last three or four hours before you go to bed because that will overstimulate your body and you will have trouble falling asleep. The best time to work out is in the late afternoon or early evening, when your body will have time to rest and recover from the exercise before it’s time for bed.
Try to exercise for about 30 minutes at least three to four times a week. It can be as basic as walking or something more strenuous, such as running if you prefer. It is important that it be aerobic exercise so your heart rate is increased and your lung capacity is strengthened. As a result, both your physical and emotional health will improve.
The point of exercising is to increase the level of oxygen in your bloodstream. In addition to walking and running, dancing and jumping rope are great aerobic activities.
There are also some non-aerobic exercises that will help with insomnia. These include:
Yoga stimulates your nervous system, including the brain, and is also helpful in promoting relaxation for stress relief. It takes advantage of postures and breathing techniques to improve blood circulation to the brain and to promote restful, regular sleep.
Tai chi is the art of movement and breathing, developed by monks in ancient China. Because this discipline includes slow and precise movements, it is perfect for those who have pain in their joints or cannot do intense aerobic exercises. In addition, tai chi promotes relaxation and helps cure insomnia.
Even if you don’t have much time to exercise, it’s possible to steal moments out of your schedule for quick movement. For example, you can take the stairs instead of the elevator at work, or park your car at the other end of the lot and walk to the building.
These are just a few of the ways to increase your physical activity. By including some of them in your daily schedule, you will have a well-balanced and healthy life, and best of all, you will sleep well and defeat insomnia