18 Jul Can Exercising Really Help You Sleep Better?

Were you aware of the fact that when you are tired, you often reach for fatty and unhealthy food? Many sleep studies have recently found evidence that backs this up and people who are sleep deprived consume even up to 300 calories more per day. You may ask why? Well, it seems like their metabolism, digestion and cell formation are slower and not because they take night trips to the refrigerator.

A run, a yoga session or a workout with your own body weight will not only help you stay in shape, but they also help you dream better. So, read on to find out why exercise can help you sleep better, what are the hormones that help in muscle recovery and some more tricks and tips for getting a good night’s rest.

If You Sleep Better, You Will Perform Better

Throughout the day, we want to perform at work well and still have the strength to complete an intense workout. If you do not rest well at night, you will not have enough energy during the day and won’t be that eager to exercise. So, getting a good night’s rest is crucial for your training routine.

One study conducted on student athletes has confirmed this – where students who got more sleep performed better than the ones who placed less emphasis on sleep. So, something in between 7 to 9 hours of it will be optimal if you want to have enough energy to endure all your daily tasks, and that includes exercise.

While You Sleep Your Muscles Grow

The thing you need the most after having a long run or an intensive training session is recovery. Your muscles need to rest, which is as important as the actual training itself. The male hormone, testosterone, has an important role in building muscles, so the harder you work out, the more testosterone is released from your body.

This hormone is also needed in muscle recovery and, without it, your damaged muscles cannot build new tissue. This is where rest is important – the better and longer you dream, the more time your body will have to grow and recover.

Move More, Sleep Better

A study has shown that regular exercise can significantly improve the quality of your sleep and also help you sleep through the whole night. But, it takes about four months for your body to get used to this increased activity.

Do not get discouraged if your training routine does not improve the quality of your rest immediately, and, in some cases, it may even take you longer to fall asleep if you do a really intense workout right before bedtime.

This is because physical exercise stimulates the autonomic nervous system, and until everything settles down, you won’t be able to relax. This is why your body needs time to adjust to your new training routine. We recommend that you finish your training at least two hours before bed, so that you can have a restful sleep, or do your workout in the morning.

Count the Steps, Sleep Better

At certain times when sleep is more necessary than ever, we simply cannot go to bed and that can really be frustrating. When we feel stressed our body releases the stress hormone, cortisol, which interferes with our sleep. This only means that the next day, besides from feeling tired, we will also have a huge appetite because of the lack of leptin, a hormone that suppresses appetite.

This will result in increased hunger and also lowers the quality of your rest. So, this is why you need to get plenty of exercise, at least 10,000 steps every day. Going outdoors can help you deal with stress and you will also be really tired, which means that you will sleep better.

If you are experiencing difficulties, you have to do something about it. So, besides getting proper exercise you can also do a couple of more things that to ensure a good night’s rest. For instance, get yourself a comfortable air mattress, dim the lights, develop a bedtime ritual, rest in a dark and cool room. As you can see, sleep is very important for a fit and healthy lifestyle, so take proper care of yourself and sleep will come.