Regular exercise plays an important role in the quality of your sleep. Whether you’re engaging in cardio, strength training, or yoga, exercise can contribute to a deeper sleep. While exercise is a pillar of getting sound sleep, having a high-quality, full mattress is another pillar. They will both help you to reduce stress and relax completely while you sleep. Here are some specific ways that exercise can affect your sleep.
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Exercise Reduces Symptoms of Sleep Apnea
If you’re suffering from sleep apnea, incorporating exercise into your daily activities can be a game-changer when it comes to reducing instances of sleep apnea. Sleep apnea is a sleep disorder in which your breathing repeatedly stops and starts while you sleep. Exercise can help combat sleep apnea by tackling some of the causes of the disorder. When you increase your physical activity, it’s easier to maintain a healthy weight. Excess weight, especially around your neck, can lead to sleep apnea. In fact, sleep apnea and obesity are linked. By upping your physical activity, you can lose the fatty deposits around your airway, making it easier to breathe when you sleep.
Exercise, and specifically strength training, can help prevent the collapse of your throat muscles when you sleep. Obstructive sleep apnea (OSA) results when your throat muscles relax and block air from coming into your lungs. If you incorporate throat exercises and general cardio exercises, you can improve your muscle tone, especially around your throat area.
Physical activity can also help you enjoy deeper sleep, reducing the number of times your breathing stops and starts. This enhances your sleep quality overall and makes the symptoms of sleep apnea milder. Sleep apnea can also be reduced by adjusting your bed. Adjustable beds allow you to elevate your head at a slight incline so that your airways remain open while you sleep.
Exercise Reduces Stress and Anxiety
One of the best ways to reduce stress and anxiety is by exercising. Besides improving your mental and physical well-being, exercise can also deliver more restful nights. When you exercise, your brain releases “feel-good” hormones or endorphins. These endorphins are a natural mood lifter, reducing both stress and anxiety. They also counteract the main stress hormone, cortisol. By the time you’re ready to sleep, you’ll be more relaxed.
Exercising can distract you from your worries as well. Physical activity demands a certain degree of focus, whether you’re lifting weights, doing Pilates or swimming. In addition, activities like Tai Chi and yoga promote relaxation, teaching you how to focus on the present moment.
Exercising is also a great way to release pent-up energy, frustration and tension that builds up in your body. After a good cardio workout, your body is spent but your mind is rejuvenated. This makes it easier to relax, unwind and fall into a restorative and deeper sleep later. Remember, when your stress and anxiety levels drop, you’re less likely to lie awake consumed by negative thoughts. While you may not want to exercise right before you go to bed, it may be a good idea to put aside 30 to 60 minutes to practice some light yoga in the evening to unwind.
Exercise Can Improve Breathing Techniques
Exercise can also improve how you breathe, which can lead to better sleep. Regular physical activity can strengthen the muscles you use to breathe, such as your diaphragm and the intercostal muscles between your ribs. Having stronger respiratory muscles allows you to take deeper breaths with less effort.
Cardio exercises like biking, running and swimming can increase your lung capacity. With greater lung capacity, you can inhale more oxygen and expel more carbon dioxide. Some exercises, like Pilates and yoga, teach you how to control your breathing. Yoga, for example, emphasizes deep, controlled breaths, which you can also do when you’re not exercising. The techniques you learn in yoga can be useful when you’re trying to fall asleep. Learning how to breathe properly can also reduce the likelihood of irregular breathing patterns during sleep.
Exercise Can Help With Insomnia
Exercise is a great remedy for insomnia, and it’s one of the simplest cures. Intense physical exercise simply tires you out. When you exercise, your body works hard, your heart pumps faster than normal, your muscles contract and the energy your body stores dwindles. This kind of physical exertion is taxing on the body, which makes it easier for you to fall asleep at the end of the day.
Also, physical activity increases your metabolism so you burn more energy throughout the day. When you burn more calories and use more energy, you increase the time you need for rest and recovery. The more energy your body burns, the more signals get sent to your brain that it’s time to rest. During exercise, your body temperature rises. Afterward, once your body cools down, there’s a drop in temperature. This drop can promote feelings of relaxation, making it easier to transition into restful, deep sleep.
Exercise Can Help Relieve Aches and Pains
If body aches and pains prevent you from getting a full night’s sleep, turn to exercise. Lower back pain can be alleviated with specific strength-training exercises, for instance. To further help your body when you sleep, you can select adjustable bases and adjustable beds. Adjustable beds contour to your body, relieving pressure on certain parts of your body, such as your hips and joints.
Getting Better Sleep
Exercise can go a long way in helping you achieve better sleep. It can reduce stress, improve your breathing and maintain your weight. However, exercise is just part of the puzzle. Selecting an adjustable bed can offer the right support for your body, too, so you wake up refreshed and free of pain. When it’s time to improve your sleep, prioritize well-being and comfort for a healthier lifestyle.
