If you are one of the countless people struggling to get a good night’s sleep, you’re not alone. Many factors can contribute to poor sleep, like stress, aging, and health issues. However, lack of sleep doesn’t have to be the norm, and it is essential for overall health and well-being. Failing to get enough quality sleep has been linked to memory loss, diabetes, heart disease, cancer, obesity, and inflammation. So, what can you do to improve your sleep? The answer is simple: exercise.
In a study conducted at the University of Pennsylvania School of Medicine, researchers discovered that certain types of physical activity can impact sleep quality more than others. By examining the sleep habits of 429,110 participants and measuring 10 different types of activities’ impact on sleep, they found that those who exercised experienced better sleep compared to those who had little to no activity.
Exercise Types That Boost Sleep
The study found that participants who were more likely to have better sleep were engaged in the following activities:
- Aerobics/Calisthenics
- Biking
- Gardening
- Golf
- Running
- Weight-lifting
- Yoga/Pilates
On the other hand, participants whose primary activities were household chores and childcare experienced higher cases of insufficient sleep.
While the study found that walking can contribute to improved sleep, purposeful activities like running, yoga, gardening, and golf showed even better results.
Maximizing Sleep Benefits Through Exercise
As the study suggests, incorporating regular exercise into your daily routine can boost the quality of your sleep. If you’re just starting, walking is a great way to begin. From there, you can gradually explore additional exercises like yoga, aerobics, or biking.
Yoga, for example, has proven benefits for both the body and the mind. Research has shown that practicing yoga twice a week can increase brain size, which is crucial as the brain naturally shrinks with age. One simple yoga exercise to start with is the Downward Dog, an excellent full-body workout.
The key is consistency. Aim for at least 30 minutes of exercise five days a week to see the best results in your sleep pattern. Keep in mind that not every exercise will suit everyone, so don’t get discouraged if something isn’t the right fit. Instead, find activities that you enjoy and can sustain long-term.
Closing Thoughts
Exercise is a fundamental tool in promoting a good night’s sleep, as it helps manage stress, support overall health, and maintain a healthy weight. Remember, good quality sleep is just as important as diet and exercise in maintaining a healthy lifestyle. By incorporating a variety of activities, such as walking, yoga, or biking, into your daily routine, you can improve your sleep and overall well-being.
