Exercising Can Promote Better Sleep at Night!
What is exercise? According to the Cleveland Clinic Martin Health, “Exercise is physical activity that is planned, structured and repetitive for the purpose of conditioning any part of the body used to improve health and maintain fitness.” There are many different types of exercise, including aerobic, strength building, flexibility, and endurance.
The World Health Organization recommends that adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week. They also recommend you exercise in bouts of at least 10 minutes with muscle-strengthening activities that should be done on two or more days a week.
Getting the Best Sleep
The National Sleep Foundation states that exercising promotes better sleep at night and greater alertness during the day. Exercising in the morning or afternoon raises your body temperature. Later in the day, your internal thermostat drops back to its normal range triggering feelings of drowsiness and helping you drift off into sleep at night.
According to John Hopkins Medicine, exercising causes the body to release endorphins. Endorphins create a level of activity in the brain that keeps some people awake. People should avoid exercising right before they go to sleep. If you prefer to workout later in the day, make sure to finish 1 to 2 hours before going to bed, so your endorphin levels have time to come down. Your brain needs a chance to wind down and get ready for sleep mode.
Make sure to get your exercise daily, but be mindful about the timing so you can optimize your sleep quality!
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