Burn Calories To Enjoy Quality Sleep With These Tried & Tested Tips
A good night’s sleep is the world’s most prized possession. People take tons of medicines just to enjoy a long and sound sleep session at night. According to the National Sleep Foundation, people 18 to 64 years of age sleep seven to nine hours every night. To count that seven to nine hours of good quality sleep, you should doze off in less than 30 minutes and wake up only once between your sleep.
Charles Samuels, medical director of the Centre for Sleep & Human Performance in Canada, said that Scientists have not been able to understand why adults need 7 to 9 hours of sleep every night. However, what we do know is that getting enough sleep is vital for memory, mood, concentration, and even weight loss. Working out makes your body tired easily so that you can enjoy quality sleep at night. Here are five ways working out improves your sleep quality at night.
Maintain A Healthy Weight.
Sara Benjamin is a neurologist at the Johns Hopkins Center for Sleep. She says that when you exercise, you can maintain a healthy body weight, which can reduce the chances of obesity and conditions connected to it, such as sleep apnea.
Improve Fitness Levels
When you exercise, your body acquires cardiorespiratory fitness, which is the body’s ability to use oxygen during physical activity. Cardiorespiratory fitness improves with exercise and is linked with a good night’s sleep. In a study published in the 2013 journal sleep, almost 3500 adults measured their oxygen intake, participants who exercised and were fit were less likely to experience insomnia.
Regulate Circadian Rhythm
Aerobics is the kind of exercise that has mood-boosting brain chemicals, such as serotonin, that regulate your circadian rhythm. Serotonin signals different parts of the brain about when it’s time to sleep or wake up.
Lower The Risk Of Depression
Working out is linked with reducing symptoms of depression, which includes insomnia. This is because when we work out, our brain releases a protein called the neurotrophic. It is important for brain health and function.
Improves Sleep Cycle
We pass through five phases of sleep every night. Research suggests that physical activity extends the period of the slow-wave sleep phase, also known as deep sleep. Slow-wave sleep is vital for maintaining healthy brain activity and metabolism.
How To Get Consistent Results
Samuels says that to get consistent results, it’s recommended to exercise 30 minutes at least five days a week. This would be great for your health but also enough to improve your sleep pattern. However, he also added that there is no proof working out for a longer time will lead to better sleep. For consistent results, you don’t need to choose to do high-intensity workouts. Moderate-intensity leisure activities will give equally better results in improving sleep quality.
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