Sleep quality and exercise: work out to beat insomnia 

Lying in bed unable to sleep for hours on end can be extremely frustrating, especially if it happens on a regular basis. But sadly that’s the reality for the millions of people around the world who suffer from insomnia.

Insomniacs have trouble falling asleep. Or if they do manage to drop off, their sleep is interrupted, leading to a number of issues, from poor concentration to depression.

Insomnia and exercise

Given the exhaustion that comes with insomnia, it’s no surprise that sufferers tend to avoid exercise. But this can make the problem worse, as lack of physical activity inhibits the rise and fall of our body temperature, which we need for good quality sleep. So the best thing you can do is fight the fatigue and get on the treadmill.

When to exercise to combat insomnia

To overcome insomnia, it’s best to exercise in the late afternoon or early evening, but not late evening or just before going to bed. Exercising at this time of day will not give your body enough time to cool down, making it difficult to sleep.

Confuse your body and mind

To benefit from exercise, you don’t want to do exactly the same thing all the time. Your body and mind will get used to the exercise you’re performing and won’t get stimulated by it. In fact, if you get used to it enough, it will hardly be exercise at all. Not to mention, it will also become boring, and you’ll be less inclined to do it. So make sure you mix it up.

How to motivate yourself to exercise

This brings us on to the subject of motivation. If you have insomnia, understanding that exercise can help you sleep better should be a powerful motivator. So let’s look at the best exercises you can do to get a full night’s kip.

There are two types of exercise: aerobic and anaerobic.

Aerobic means ‘with oxygen’ and aerobic exercise increases the amount of oxygen in your blood. Examples of aerobic exercises include jogging, walking, swimming and cycling.

Whereas anaerobic means ‘without oxygen.’ Anaerobic exercises, such as slow walking, bowling, or strength training with weights, are important to your overall fitness.

Aerobic exercise is the best to combat sleeplessness, but if you only enjoy anaerobic exercise, it’s better than no exercise at all.

To help yourself to sleep well, you should get 30-45 minutes of moderate-intensity exercise on a daily basis. The physical activity does not need to be performed at one time. It can be broken up throughout the day.

It’s a good idea to build up level of physical activity by starting with low-intensity activities for short duration a few times a week, then gradually increasing the duration and frequency. If you plan to start with more vigorous physical exercise or you have who have a chronic health problem you should first consult your doctor to plan a safe, effective programme.

Mental Exercise

Mental exercise, like physical exercise, has been shown to result in better sleep. Why? Because boredom or a lack of mental activity can reduce the need for sleep.

Just as with physical exercise, you should not be mentally active right before bedtime. Unlike physical exercise, however, you don’t need several hours to calm down from mental exercise. An hour is enough transition time from mental exercise to going to bed.

How to stimulate your brain

Anything that you do differently in your day will stimulate your brain, as it’ll be forced to process new information. This could be anything from talking to someone new, to taking a new route to work.

With increased physical and mental exercise, you’ll sleep better at night because your body and brain will require more sleep to recuperate. And a brain that gets worked hard is a brain that sleeps well.

To complement your exercise regime, who not have a relaxing therapeutic massage at Castle Thai Spa? Call us on 0131 629 0794 to discuss options today.