If you aren’t sleeping well enough, an insufficient amount of exercise may be to blame. Physical and mental exercises are equally effective for helping you include a better night’s sleep.
For most individuals, exercise is sufficient on its own to alleviate their insomnia. When you exercise, you’re placing additional demand on your body, and, to compensate for that added demand, your brain tells your body it needs greater amounts of deep sleep to assist with recovery.
Your Internal Clock and Bright Light
During the warmer months of the year, the more you are outdoors and active, the more tired you become at night. This is attributable to your extended exposure to the sunlight and activity.
Exercising in a bright area with lots of sunlight promotes your energy levels. Also, increasing your sun exposure assists you in controlling your body’s temperature rhythms that regulate sleep.
Best Exercises:
Any physical exercise can help combat insomnia to an extent. However, certain types of exercise appear more effective.
Listed below are a few exercises that help overcome insomnia:
Treadmill:Â The treadmill can help combat your insomnia when you use it next to an open window, so you feel and see the sun’s rays
Outdoor Bicycling:Â The constant movement and concentration needed when bicycling can help with insomnia as well
Stationary Bike:Â Riding your bike outside is ideal. However, riding a stationary bike is a great alternative.
Jump Rope:Â Provides a great cardio workout that only requires a rope.
Dancing: Always a fun way to burn calories
Walking & Jogging Outside:Â This is probably the easiest and most inexpensive way to exercise. Walking and jogging in the sunlight is a great way to beat insomnia.
When is the Best Time to Exercise to Combat Insomnia?
The most optimum time to exercise to beat your insomnia is 4-6 hours before bedtime. Be mindful about working out right before you go to bed. Doing so will not give your body enough time to cool down properly, which may also contribute to your insomnia.
Stay Mentally Active
When you exercise your body and mind simultaneously, you’ll notice you’ll get a deeper and more fulfilling night’s sleep.
Get Your Mind Active, Too!
When you exercise your body and mind simultaneously, you’ll notice you’ll get a deeper and more fulfilling night’s sleep. Activity can help you exercise your mind.
Here are some ways you can exercise your mind:
- Doing simple math problems in your head instead of using a calculator
- Read books, newspapers, or magazines
- Do puzzles like Suduko, crossroad puzzles, word finds
- Listening to podcasts or audiobooks
- Recite something you need to remember
A bit of change can do you good- especially when it comes to working out. Spicing up your routine from time to time helps keep your body and mind fresh and active. Without some change, the activities you do-whether physical or mental- will become less and less effective.
Once in a while, you can analyze what combination of mental and physical exercises gave you the best sleep results. And once you’re equipped with this newfound knowledge, you can create a custom workout, which will improve your health and help you beat the insomnia bug for good! You may also want to journal your exercise activities and sleeping hours.
In conclusion, if you are struggling with insomnia, know that you are not alone. There are many things you can do to help yourself get a better night’s sleep. Try implementing some of the tips above and see what works for you.
