Mohitos Mallick

Player & Body builder

2 months ago

In this modern world, everyone is busy with their respective works. People become restless to achieving their goals. Once Dalai Lama said, ”sleep is the best meditation.” Sound sleep refers to the state of restful, undisturbed sleep. However, studies has shows that, physical activity can improves sound quality. There is a connection between exercise, physical activity and sound sleep. In this article, we explore and understood the science behind health and exercise.

Understanding Sleep and Its Importance

Sleep is a process that helps our body to function all body processes that are essential for our physical and mental health. Fatigue, poor concentration, anxiety, even health issues can occur due to the disruption of sound sleep. Exercise can increase the physical activity of the body and it can improves the sleep quality. On the other hand, sound sleep can gives the body more energy which can increases the physical activity. Sound sleep can affected by stress, long work hour, screen exposure, lifestyle choices and environmental condition.

How Physical Activity Improves Sleep

Numeric scientific research has shown that increasing physical activity may improve sleep quality or patterns. Here's how:

1. Regulating the Circadian Rhythm

Circadian rhythm, the body's internal clock can be affected by physical activity. Physical activity like exercise regularly can influence the expression of clock genes in skeletal muscle and resetting the molecular circadian clock to regulate circadian rhythms.

2. Reducing Stress and Anxiety

By improving mood, promoting better sleep, triggers the release of endorphins, and distracts from daily worries, physical activity can reduce stress and anxiety. Endorphins can be called feel good hormones.

3. Enhancing Deep Sleep

By increasing slow sleep, reducing stress, regulating body temperature and improving mood physical activity enhances the duration of deep sleep.one can achieve deep sleep or slow wave sleep by moderate to vigorous exercise.

4. Promoting Relaxation

There are some exercises such as stretching, yoga etc. Which can promote relaxation by reducing stress hormones, releasing endorphins and providing a mental break.

" Incorporating regular exercise and maintaining consistency of the duration of exercise can help you to get sound sleep. To get a sound sleep, physical activity can work like magic. The right exercise can regulate circadian rhythm, reducing stress and anxiety, enhancing deep sleep and promoting relaxation which may alter your sleep quality and give you a energetic morning. Prioritize movement today for better sleep tonight! "

• Best Types of Physical Activity for Better Sleep

  Here we discuss about some workouts which may enhance the quality of sleep: 

  • Aerobic Exercises: 

  Aerobic exercise can increase one's heart rate and the use of oxygen by the body. Some aerobic exercises are walking, jogging, cycling and swimming..

  • Strength Training:

  Strength training or weight training or resistance training can improve your muscle, build strength and indirectly improve sleep quality.

  • Yoga and Stretching:

  Both can improve blood circulation, muscle relaxation, improve mobility and flexibility.

  When to Exercise for Optimal Sleep

  While exercise benefits sleep, the timing of your workout can influence its effectiveness:

  1. Morning or Afternoon Workouts: 

  Regular morning exercise can boost energy throughout the day and also helps in sound sleep at night.

  2. Evening Exercise:

  Incorporating evening exercise in your daily routine can improve your sleep duration and quality by stimulating the nervous system.

  Creating a Sleep-Friendly Environment

  Besides staying active, optimizing your sleep environment enhances rest quality:

  1. The place must be free from distractions.

  2. Try to maintain your daily sleeping time.

  3. Use dimmer light in your bedroom while sleeping.

  Overcoming Barriers to Physical Activity

  Many people struggle to maintain a consistent exercise routine due to lack of time, motivation, or access to resources. To stay active:

  1. Increasing duration of exercise gradually.

  2. Choose those exercises which give you mental relaxation.

  3. Try to take walking or cycling rather than driving for a short distance.

  Tracking Progress and Seeking Guidance

  You have to monitor your daily exercise hours and sleep. You can use various tools like sleep trackers, fitness apps etc to acknowledge your improvement due to the enhancement of physical activity. Although, if you are suffering with sleep problems despite regular exercise you can consult with a sleep specialist or a healthcare provider for guidance.

•