If you’re looking to start your new year’s resolution and improve the performance of your sleep, you’re in the right place! Disruptive sleep is the last thing we all need, what we need is comfort and rest for us to be prepared for the day ahead. With that being said, there are a wide range of things you can do in order to improve your sleeping pattern, and exercising is just one of them!
It’s no doubt that exercise has a positive impact on the mind, body and soul – but does it actually improve sleep? There have been numerous studies that show exercise helps you fall asleep quickly and improves the quality of sleep you experience. However, researchers are not able to fully understand or pinpoint the mechanism that explains how the two are related.
There has always been a debate on what time of the day you should exercise. Many find a good, balanced routine when they workout, so it becomes a regular schedule in which their body gets used to. There is no right or wrong time to exercise, you could go and run around the office for a few laps if you really wanted to!
Exercise not only boosts strength and endurance, but it is able to reduce stress and anxiety, help tackle insomnia and make you feel healthier. Check out a few of our exercise tips for a better nights sleep!
Morning, Afternoon & Evening Exercises
Cardio – Cardio can be undertaken at any time of the day, it really depends on your schedule. It is well known that aerobic exercise significantly improves sleep. This includes running on a treadmill, power walking, cycling and more, but you catch our drift.
A study showed that moderate intensity aerobic exercise increased sleep duration and reduced the time it took to fall asleep. This is usually due to the fact your body temperature increases during cardiovascular exercise and when you’re cooling down, your temperature dips which promotes a deeper sleep.
Jogging – Taking part in a quick jog in the morning works wonders when it comes to boosting your deep sleep.
Jumping jacks – these are ideal if you’re looking to improve your cardiovascular health and for the toning of muscles. Plus, they’re pretty good if you need to wake yourself up a little!
All morning exercises should be followed through with a healthy breakfast which include carbohydrates and protein. This is to keep your metabolism in check and take advantage of your body’s fat burning rhythm. This rhythm also has the tendency to kick in at the end of the day, so a late workout has the ability to suppress your appetite and therefore make it easier to not over eat before bed.
Exercises that require flexibility are usually better to perform in the evening, starting around 6pm. Our strength and speed fluctuate throughout the day according to our core body temperature.
Yoga – people who perform yoga on a daily basis are known to sleep for longer and fall asleep faster! It improves core strength, flexibility and stress levels. Try some yoga exercises in the evening to destress after a long day at work – we highly recommend!
Try the move “legs on a wall”. Find a wall and sit close to it, lie on your back, push your buttocks close to the wall and lift your legs up, resting them against the wall. Keep your arms by your sides and turn up your palms. Hold the position for 10-20 seconds, depending on how comfortable you are. Check out the video below for some yoga tips!
Schedule Your Exercise
You can plan your own exercise routine that will promote your sleep. Whether it includes push ups, planks, squats and so on – it’s up to you. The few exercises we've suggested help boost deep sleep, so if you find an exercise that works for you, feel free to share it with us! Eating too close to going to bed does have it’s negative effects though, so be sure to keep that in mind!
We hope you’ll be on your way to having relaxing and luxurious sleeps with your exercise routine, and of course, with a mattress that feels like a candy cotton cloud. Browse through our range of other articles in our blog to find out more about quality sleep!