Regular exercise is a key element in maintaining good physical and mental health. In addition to improving muscle strength, flexibility, and cardiovascular health, regular exercise can also improve sleep quality. In this article, we'll explore the benefits of exercise on sleep. You can incorporate an exercise routine into your daily life to improve your sleep.
The influence of sport on sleep.
Sport can be considered a valuable ally for improving sleep quality in several ways. In fact, regular physical activity helps increase sleep duration . It also promotes restorative sleep, thanks to the energy expenditure it generates, the hormonal stimulation it causes, and the increased regulation of the sleep/wake rhythm that results from the effect of the circadian rhythm.
The effects of sport on falling asleep
Regular exercise can help reduce stress and anxiety levels , two factors known to negatively affect sleep. When you exercise, your body releases endorphins , which are feel-good hormones. These endorphins help reduce stress and anxiety. This can help you relax more easily and fall asleep faster at night.
Additionally, cells are stimulated to secrete growth hormones during exercise. This allows tissues to rebuild faster. These hormones also improve muscle relaxation and facilitate energy replenishment. Regular exercise helps lower your body temperature while you sleep. This promotes the elimination of toxins and waste.
Moderate physical activity can also lead to healthy physical fatigue. It makes it easier to fall asleep and reduces sleep disturbances, such as insomnia and nighttime micro-awakenings. Exercise releases hormones such as dopamine. These hormones contribute to well-being and relaxation and reduce stress while promoting good sleep. It also helps regulate your body's circadian rhythms. The circadian rhythm is your body's internal clock that regulates bodily functions such as sleep, appetite, and body temperature. Regular exercise can help regulate your circadian rhythm by increasing your body temperature during exercise. This will help you fall asleep more easily at night.
Improved slow and deep sleep
Several studies have shown that regular physical activity has beneficial effects on sleep. Particularly by promoting deep sleep . This phase of the sleep cycle is essential for the body's recovery and regeneration . This is when the body produces growth hormones that stimulate the regeneration of muscle tissue. You will have better physical recovery during the phase when we sleep and the body does not move.
To benefit from these effects on deep slow-wave sleep, regular physical activity is recommended. Experts recommend moderate activity , with at least 30 minutes per day, several times a week. Physical activity can be performed at different times of the day. It is recommended to avoid overly intense exercises just before bedtime. It is important to note that the positive effects of exercise on deep slow-wave sleep are observed in certain people. Those affected are those who use at least 60% of their respiratory capacity during physical exercise. This means that to achieve these effects, it is necessary to exert some effort during physical activity.
Treating sleep disorders through sport.
Beneficial against sleep apnea
Physical activity is also beneficial for sleep apnea syndrome. This disorder causes breathing pauses during the night and can, over time, lead to cardiovascular problems. Exercise can help strengthen the pharyngeal muscles, which can weaken in people with sleep apnea. By strengthening these muscles, it is possible to reduce the frequency and duration of apnea episodes.
Exercise can also help reduce obesity, which is a major risk factor for sleep apnea. Losing weight through exercise can reduce pressure on the airways and improve sleep. Other solutions to combat sleep apnea include choosing the right bedding, such as the Alba Pearl mattress and its so-called "perfect" comfort.
Fighting Restless Legs Syndrome
Restless legs syndrome is a neurological disorder characterized by unpleasant sensations in the legs. Symptoms include tingling, pins and needles, cramps, and pain. They occur mainly at night and can disrupt sleep.
Exercise can help reduce symptoms and improve sleep quality. Regular physical activity can increase the production of dopamine, which is involved in regulating muscle movement. It reduces the involuntary movements that often accompany restless legs syndrome. Exercise also improves blood circulation and vascular health, and reduces unpleasant sensations in the legs. Exercises that engage the leg muscles, such as walking, running, or cycling, can be particularly effective. Stretching and practicing yoga can also help relieve muscle pain and improve flexibility.
Effective against insomnia
Exercise can help reduce stress and anxiety , which are common triggers for insomnia. Regular physical activity can help lower levels of the stress hormone cortisol and promote the release of dopamine and serotonin, neurotransmitters linked to relaxation and well-being.
The physical effort you do during the day allows you to let go and create a sort of decompression chamber in your day. Add to that a moment of relaxation on our Alba Original mattress and you're guaranteed sleep!
What sport should you practice for better sleep and how?
The sports we recommend to you
Physical activity is recommended to improve sleep quality. According to sleep center doctors and some scientific studies, the effects on sleep vary depending on the type of sport practiced. Ball sports such as basketball, soccer, or volleyball, as well as dynamic muscle-strengthening exercises and competitive activities can delay sleep due to the level of alertness required. On the other hand, endurance sports such as jogging , practiced at an intense pace, promote sleep onset. For busy days or to reduce stress, activities such as yoga or Pilates can be beneficial. In addition to improving posture and muscle strengthening, these disciplines promote relaxation and are conducive to better falling asleep and good sleep quality.
Be careful not to make it worse than better!
Excessive exercise, excessive training, or overly intense physical activity can have negative effects on sleep. This can lead to an increase in body temperature, an increased risk of heart problems, overstimulation, and overheating of the body. Note that the benefits of exercise in combating insomnia depend on the type of physical activity practiced and the frequency and intensity of the training. Leave a gap of 2 to 3 hours between practicing a sporting activity, especially if it is intense, and bedtime. For example, running 10 km in the evening can disrupt sleep. Ideally, exercise should be done in the morning, during lunch, or in the afternoon. It is also better for sleep to exercise outdoors, so as not to disrupt the internal clock with artificial light. Indeed, if you practice your sport in the evening, under artificial light, your body will think that it is still daytime and this will not promote sleep. Don't hesitate to take a cold shower after your sporting activity to help lower your body temperature and promote sleep.
In conclusion, exercise can have significant benefits for sleep . Regular and moderate physical activity such as walking, swimming, yoga or Pilates can help improve the quality of sleep by promoting sleep onset , reducing the symptoms of insomnia and improving the duration and depth of sleep. However, it is important to be careful not to engage in too intense sporting activity in the evening, as this can disrupt sleep. Overall, exercise can be considered a natural and effective method to promote quality sleep and thus improve general health and well-being.
