How to Stay Awake Naturally
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Get Up and Move Around to Feel Awake. ...
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Take a Nap to Take the Edge Off
Sleepiness. ...
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Give Your Eyes a Break to
Avoid Fatigue. ...
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Eat a Healthy Snack to Boost Energy. ...
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Start a Conversation to Wake Up Your Mind.
...
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Turn Up the Lights to Ease Fatigue. ...
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Take a Breather to Feel Alert. ...
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If You're Driving, Pull Over When Sleepy.
Exercise improves your health, your
mood, and even your sleep.
(1) most associated with better sleep. The
relationship between exercise and sleep is a reciprocal one
(2). It’s easier to sleep when you’ve
exercised, and it’s easier to work out after a good night’s sleep.
How Does Exercise Affect Sleep?
1. Exercise improves sleep quality
2. It increases the overall amount of time you
spend asleep, as well as the amount of time you spend in slow-wave
sleep specifically. Also known as deep sleep, slow-wave sleep is
the most restorative
3. stage of sleep. Human growth hormone is released, your
heart rate and breathing slow down, and your body physically repairs itself.
While exercise improves sleep quality and
duration for all ages, its effects can vary depending on your age and overall
health
Does Exercise Help You Sleep?
Physical activity
increases your sleep drive, or need for sleep. When you’ve exercised,
your body wants to recover, and sleep is a good way of doing that.
Exercise also provides significant stress
relief, which is strongly associated with sleep troubles. Nearly
half of adults say stressful thoughts keep them lying awake at night. When
you exercise, your brain releases endorphins boosting your mood while
reducing stress.
Exercise can keep you awake - not put you to sleep
Exercising during the day can
keep you awake at night instead of putting you to sleep, according to new
research from the United States.
It was believed a good workout helps to send you
off by making you more tired - but it now appears the reverse is true.
Surprisingly, total sleep time increased by an
average of 42 minutes a night after days with low activity.
The findings, presented at the Associated
Professional Sleep Societies annual meeting in Illinois, suggests exercise and
sleep has a more complicated relationship than many people realize.
"The longest sleep and best sleep efficiency
occurred after days with low non-exercise exertion. Similarly, we expected that
better-rested subjects would be more inclined to get exercise or have busier
days.
"However, better-rested subjects got less
exercise and had less calorie expenditure. After relatively more sleep, more
than six hours, all measures of exertion decreased."
Individuals who are ambitious and active during the
day may also be more "hyper-vigilant" at night and therefore sleepless. Meanwhile, low-key people who are less active may have no difficulties
falling or staying asleep.
Another explanation may be that job and life
stresses lead to busier days, more exertion, and more calories burned but may
interfere with sleep.
Previous studies have suggested exercise can help
people who have sleep problems. But there have been conflicting results as to
whether morning or afternoon exercise is better.
It was believed exercise improves sleep because it
produces a rise in body temperature, which is then followed by a drop a few
hours later. It is the drop in temperature which apparently makes you sleepy.
So the traditional advice has been to exercise at
least three to fours before your bedtime to give your body time to cool down
and avoid having a hard time falling asleep. But now scientists may have to
think again.
Sleep is so important because it allows the brain
to recover from the rigors of the day. Not getting enough has been found to
increase the risk of obesity, heart disease, and depression.
The latest study by the University of Pennsylvania,
presented at the Associated Professional Sleep Societies annual meeting in
Illinois, examined the activities over 15s undertook two hours before and after
bedtime.
The researchers said sleeping less than seven to
eight hours daily impairs alertness but despite this up to four in ten
Americans do not achieve the recommended amount.
Co-researcher Dr. David Dinges said: "Given the
relationship of short sleep duration to health risks, there is concern that
many Americans are chronically under-sleeping due to lifestyle choices."
A further study shows people who "relax"
in the evening by playing video games have trouble sleeping.
Studies in children have shown that playing
interactive video games can lead to significant increases in heart rate, blood
pressure, and respiratory rate.
The latest findings, presented at the Associated Professional
Sleep Societies' annual meeting in Illinois, found addicts who play for more
then seven hours a week sleep less during the weekdays and experience greater
sleepiness than casual or non-gamers.
Doctors believe the bright light of a computer screen
may alter the body's biological clock and suppress the natural production of
melatonin that's critical to the normal sleep-wake cycle. Melatonin is a
hormone in the body that helps regulate a person's sleeping and waking hours.
the study suggests late exercises
impact your heart rate and sleep cycle adversely.
Working out in a gym will do
you no good if you are not smart about your fitness routine. Turns out, working
out late can hurt your health since it could disrupt your
sleep cycle and impact your lifestyle. Contrary to popular belief that
late-night workout can tire your body and help you sleep like a baby at night;
it actually does more harm than good.
While late exercises help you
stay fitter, they can disrupt your stable heart rate, which is one of the core
factors that can have an impact on your restorative sleep, according to the BT
Telecommunications Group. Exercises, generally, also leave you dehydrated.
Working out also releases the stress hormones in the body, leading your body to
stay alert, according to the Sleep Matters Club.
Does Exercise Reduce Sleeplessness?
Exercise is a variety of physical fitness that mainly
withstand physiological stress. Many would have told us that exercising
regularly is good for your mind and body. However, preferences of choosing for
exercises extremely vary among individuals. Some individuals might prefer doing
exercises on regular basis, while others might prefer to avoid exercises fully.
Here, our actual concern is to understand the relation present between exercise
and sleeplessness and whether exercise should be a part of the prescription for
people suffering from sleeplessness. To identify the effect of
exercise among insomniacs, two types of research have been performed which mainly
showed improvement among individuals and encourage them to sleep.
A 4-week non-pharmacological therapy session performed on the target population suffering from psychophysiological insomnia included various
interventions. Providing education to people regarding sleep hygiene, focusing
on the sleep-wake timetable of people by inspiring them to sustain a proper preset timetable
and pay no attention to diurnal naps or not to sleep during the day. Further,
phototherapy follows people to sit opposite to bright light with 3,000 lux for
approximately 45 minutes just after waking up from sleep. Apart from all these,
going for an evening fast walk in the early hours proved that exercise is
extremely helpful for people suffering from sleeplessness. We can see an
improvement in sleep due to people exposing themselves to outside light during
their exercise or another daytime period. Furthermore, considering people’s
expectations about improvement in sleep linked with each intervention provided
can also be one of the factors apart from outdoor exposure.
Similarly, a randomized sample of 43 people with a mean age of 50-76 yrs with target population complaining about moderate sleep performed 30-40 minutes of moderate aerobic exercise during daytime or in the early evening hours for 4 times/week. It was a complete 16 weeks exercise session. Pittsburgh Sleep Quality Index was an outcome measure used to assess the sleep quality of individuals following the complete exercise session proved the effectiveness of exercise on sleep with people suffering from sleeplessness
By looking into
above-proved evidence, we can say that exercise can help improve the sleep quality of people suffering from sleeplessness and exercise should be
a part of the daily routine for every individual for healthy benefits
Conclusion
Exercises have a therapeutic effect
on individuals suffering from sleep disorders and it is beneficial in promoting
sleep. It reduces worry, anxiety, and depressive symptoms among patients.
However, further research is required for understanding the impact of exercise
on sleep more clearly. Besides, Exercise actually reduces the death and
disease rate, and it should be a part of the daily regimen. Health care providers
can recommend exercise as a treatment plan to boost the health and
sleep of people and maintain the physical well-being of a person
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