Under the fast lifestyle and daily pressures, many people suffer from sleep difficulties or chronic insomnia, which affects concentration, mood, and energy during the day. Studies have proven that practicing regular physical activity is one of the most effective natural methods for improving sleep quality.
And regulating the body's biological clock. Exercise also helps get rid of anxiety and stress which prevent deep sleep, and gives the body a feeling of relaxation and rest after healthy and beneficial effort.
How does exercise help sleep?
Moderate exercises stimulate the secretion of endorphins and serotonin, which are the hormones of happiness and comfort. These natural chemicals prepare the body for peaceful sleep and reduce the overthinking that accompanies insomnia.
The best time to exercise
It is preferable to perform exercises in the morning or at least three hours before the evening, because late activity may raise the heart rate and delay sleep.
Sports that help with deep sleep
Some sports activities to improve sleep quality:
- Regular walking daily for 30 minutes.
- Yoga exercises to calm the nerves.
- Swimming to relieve muscular tension.
- Stretching exercises before sleep.
The relationship between exercise and mental health
Regular physical activity reduces anxiety and depression, and improves overall mood, which directly reflects on sleep quality and its duration.
The effect of exercise on the biological clock
Exercise adjusts the body's internal rhythm, making it know when to wake up and when to sleep more easily, which helps in getting rid of chronic sleep disorders.
Tips for exercising safely
Some tips before exercise:
- Start gradually and do not exhaust yourself.
- Drink sufficient amounts of water.
- Choose light exercises before sleep like slow walking.
- Avoid caffeine after evening exercises.
Foods that enhance sleep after exercise
Some foods that help improve sleep quality:
- Warm milk for containing tryptophan.
- Banana for calming muscles.
- Oats as a source of carbohydrates that relax the body.
- Almonds and nuts rich in magnesium.
When does sleep quality improve?
Improvement usually starts after two weeks of regular exercise, and sleep becomes deeper and more stable with time.
Frequently asked questions about exercise and sleep
Does exercise treat chronic insomnia?
Yes, regular exercises reduce the secretion of stress hormones and improve sleep quality over time.
What is the suitable exercise before sleep?
Yoga, stretching, and slow walking help calm the body and prepare for sleep.
Does lack of sleep affect athletic performance?
Indeed, lack of sleep reduces concentration and muscular ability, and increases the risk of fatigue.
Article summary
Daily exercise is a natural and effective method for improving sleep and combating insomnia. It helps regulate the biological clock, reduce stress, and improve mood.
Also, choosing the appropriate time for exercises and the type of activity plays a fundamental role in achieving deep and comfortable sleep. Practicing walking or yoga regularly can make a real difference in sleep quality and the health of the body and mind.