Quality Sleep and Exercise

You've had a long day. You're exhausted and want nothing more than to spend a few hours snacking in front of the television before going to bed. While this might seem like a perfect evening, researchers say it's the worst thing you can do if you want to get a good night's sleep.

Sleeping well requires planning. If you want to end your day ready to sleep, you may want to schedule some form of exercise during the day. An exercise program will not only help you sleep better but will also help you be more effective and alert during the day. Before beginning a workout program, however, visit your doctor to make sure you are healthy enough to exercise.

People who regularly exercise report having fewer episodes of sleeplessness than people who don't exercise. This is due, in part, to the fact that exercise helps our bodies transition between the phases of sleep more regularly and more smoothly.

Also, since exercise places physical stress on the body, the brain increases the amount of time we spend in deep sleep, the phase of sleep during which our bodies repair themselves.

With obesity a national epidemic, there's no doubt that Americans are becoming more sedentary. Our lifestyles don't encourage physical activity. We drive everywhere, eat out more and sit in front of the television instead of going on a walk. Then, when we can't sleep at night, we complain.

Adding exercise to your daily routine can dramatically improve your sleep quality. What's also great is that you don't have to start training for the Iron Man Triathlon to get better sleep. Simply raising your heart rate for 20 to 30 minutes a day six days a week is enough to improve your sleep quality as well as your sleep time.

Studies show that breaking up your workout time into 10-minute increments is just as effective as having one longer workout, and it may be easier for you to squeeze in exercise throughout the day. Just remember to always do some slow stretches before and after your workout to help avoid injury and post-workout stiffness.

It's clear that exercise can improve your sleep quality without the potential side effects of many sleep medications. But, in order for exercise to have a positive effect on your quality of sleep, you need to choose your exercise time wisely. Late-night exercise can actually make it difficult to fall asleep at night. You'll see the most benefits when you exercise during the day or in the morning.

It might take a few weeks of trial and error to determine the best time of day for you to get your workout. If you're a morning person, however, you may want to wake up a little earlier every day and go to the gym or jog around the neighborhood. That will get your day off to an energetic start.

If you find you can't exercise in the morning, maybe you could hit the gym on your lunch break or immediately after work.

In order to get the maximum sleep benefits from exercising, you should get some type of cardiovascular exercise at least six days a week, such as:

Lerche Davis, Jeanie. Morning Exercise May Help You Sleep. Retrieved January 15, 2007 from the WebMD Web site: http://www.webmd.com/content/Article/76/90130.htm.

Nelson, Miriam. Sweat Yourself to Sleep. Retrieved January 15, 2007 from the WebMD Web site: http://www.webmd.com/content/Article/11/1676_50097.htm.

Zamora, Dulce. Rev Up Your Energy. Retrieved January 15, 2007 from the WebMD Web site: http://www.webmd.com/content/Article/101/105954.htm.