Exercise and Sleep Quality: Exercise Prescription for Improving Sleep

Do you often suffer from insomnia in the busy modern life? Lying in bed at night, tossing and turning, unable to fall asleep, and feeling lethargic the next day, affecting work and life. In fact, there is a simple and effective way to improve sleep quality, which is exercise. Today, I will write a prescription for exercise to improve sleep for everyone.

The current situation and harm of sleep problems

Nowadays, sleep problems have become a common phenomenon. According to relevant research, a considerable number of people have problems such as difficulty falling asleep, shallow sleep, and frequent dreaming and easy awakening. Lack of sleep or poor quality not only makes people feel tired and lack concentration during the day, affecting work and study efficiency, but also poses serious health hazards in the long run. It may lead to weakened immunity, increased risk of illness, and affect emotions, causing psychological problems such as anxiety and depression. So, improving sleep quality is urgent.

How exercise improves sleep quality

Regulating the biological clock

Exercise can help us regulate our biological clock and make our body’s daily routine more regular. When we exercise regularly, our bodies adapt to this rhythm and it’s easier to relax when it’s time to rest. For example, doing moderate morning exercise every morning can help the body know when to wake up and when to rest. Long term persistence will adjust the biological clock to a healthy state, making it easier to fall asleep at night.

Promote the secretion of neurotransmitters in the brain

During exercise, the brain secretes various neurotransmitters, among which serotonin and endorphins play important roles in improving sleep. Serotonin is a neurotransmitter that can make people feel happy and calm. It can help us relax our body and mind, reduce anxiety and stress, and create good psychological conditions for falling asleep. Endorphins not only bring a sense of pleasure, but also have analgesic effects, which can alleviate physical fatigue and discomfort, making us more comfortable during sleep.

Increase physical fatigue

Moderate exercise can increase physical fatigue, but this fatigue is benign and can make it easier for us to fall asleep at night. For example, engaging in aerobic exercise such as jogging or swimming will consume a certain amount of energy, and muscles and joints will also experience moderate fatigue. After we finish exercising and take a break for a period of time, this fatigue will make us want to rest, thereby improving our sleep quality.

Exercise prescription for improving sleep

Selection of Sports Type

Aerobic exercise: jogging, swimming, and cycling are all good choices. Slow jogging can enhance cardiovascular function, promote blood circulation, and last for about 30 minutes each time, with a speed that allows for easy conversation. Swimming is a whole-body exercise that puts less pressure on joints. It is done 3-4 times a week for 30-60 minutes each time. Riding a bicycle allows you to enjoy natural scenery outdoors or use a fitness bike indoors, with each ride lasting about 45 minutes.

Yoga and Pilates: These two exercises focus on balance and relaxation of the body and mind. Through various postures and breathing exercises, they can effectively relieve tension and stress in the body. Meditation and relaxation techniques in yoga can help us calm our minds and prepare for sleep. Perform 2-3 times a week, each session lasting about 60 minutes.

Selection of Sports Type

Avoid exercising near bedtime: After exercise, the body will be in an excited state and it will take some time to regain calmness. So, try to avoid vigorous exercise 2-3 hours before bedtime. For example, if you are ready to go to bed at 10 pm, do not engage in high-intensity exercise after 7 pm.

Choose the appropriate exercise time: Morning or afternoon is the most suitable time for exercise. Morning exercise can start a day full of vitality and regulate the biological clock; Afternoon exercise can relieve the pressure of work and study, and relax both physically and mentally. If you can only exercise at night, you can choose some more relaxed exercises such as walking, yoga, etc., and give your body enough time to relax after the exercise.

Exercise intensity control

Moderation principle: The intensity of exercise should be moderate and excessive exercise should be avoided. Excessive exercise may lead to excessive physical fatigue, which in turn can affect sleep. Generally speaking, it is advisable to maintain a heart rate of 60% -80% of the maximum heart rate during exercise. The formula for calculating maximum heart rate is 220 minus age. For example, a 30-year-old person’s heart rate during exercise should be maintained between (220-30) x 60%=114 beats per minute and (220-30) x 80%=152 beats per minute.

Step by step: If you are just starting to exercise, don’t set yourself too high a goal from the beginning. You can start with low-intensity exercise and gradually increase the duration and intensity of the exercise. For example, in the first week, take a 15 minute walk every day, and increase it to 20 minutes in the second week, gradually adapting the body to the rhythm of exercise.

Exercise is a natural remedy for improving sleep quality. By selecting appropriate types of exercise, scheduling exercise time, and controlling exercise intensity, we can make exercise a powerful aid in improving sleep. If you are struggling with sleep problems, you may want to try this exercise prescription and stick to it for a while. I believe you will be pleasantly surprised to find that your sleep quality has significantly improved. If you have already improved your sleep through exercise, feel free to share your experience in the comments section to benefit more people!