Any kind of exercise will help you improve upon the quality of your lifestyle. As a result, you will sleep better, and feel better overall, because exercise can help release stress and help you sleep better. Most of us live our lives very fast, going through a hectic day after hectic day, not being able to fall asleep at night, or sleeping very poorly. Stress is often the cause behind low quality sleep, among other sleep disorders. However, running and exercising can help you sleep better, in various different ways.
When you are suffering from poor quality sleep, insomnia, over exhaustion and other sleep disorders, you need to pay attention to the signs and seek methods that you can use to improve your situation. Chronic insomnia, obstructive sleep apnea, and other sleep disorders have the biggest effect on your body, and, together with damaging dietary habits, lower the quality of your life, making you severely depressed, cause anxiety issues and harming your overall health. The harm manifests as chronic headaches, feeling exhausted during the day, and as having trouble concentrating at school or work.
Below, you will find several ways in which active exercise, such as running or aerobic workouts, can improve the quality of your sleep.
Helps battle insomnia
Insomnia is one of the most common sleep disorders today. Many of us are over-stressed, over-worked, and the lack of balance between physical and mental activity causes insomnia. The worst effect of insomnia is not only getting a lack of sleep. You might be able to allow to sleep in, for example, during the weekend, or if you work in shifts. You might even be able to supplement the lack of sleep with short naps during the day, which in turn, causes you to feel wide awake at night.
Insomnia can cause anxiety, depression, and other psychological disorders because our bodies are not wired for sleeping late into the day, or sleeping during the day at all. You might even feel more stress because you have overslept the day away, which only increases your nighttime wakefulness. A change in your daily routine of activities is necessary to break out of the cycle, and running can help you create a routine that will help release stress and get your body optimally tired at night. This will bring back balance into your daily clock, and if you keep at it for at least six weeks, you will notice significant, positive changes.
Keeps you focused during the day
Sleeping through the night is important to be able to focus during the day. Once you start exercising and running during the afternoon, or at least once a day, one of the results you will notice is increased level of focus during the day. In order to fall asleep easily, both your body and your brain need to be in accordance. Often, people are unable to fall asleep due to lack of physical exercise. However, in some cases, physically spent people are unable to fall asleep because their brain cannot shut down, but remains active for hours into the night instead.
That’s why being able to focus at school or work during the day is very important. It will help keep your brain active during the daylight hours, and as a result, you will be able to create a balance between being physically active and brain activity. Then, you will be able to fall asleep more easily, and get a good night’s rest where both your body and your mind are re-energized.
Creates a daily routine
Both your body and your brain thrive under daily routines. It is difficult to establish them, but once you have done so, you will react to cues almost automatically. Running at a specific time during the day will be easier, and as such, whenever you lie down to sleep at night you will fall asleep almost immediately.
Having a daily routine helps you keep your body healthy and fit. This will have positive effects on your overall wellbeing. But, you will also feel more confident, and you will suffer less form anxiety and stress. Running every day gives you the opportunity to release the stress you have accumulated at work, or because of different problems, and allows you to keep your mind healthy along with your body.
May cause exhaustion
If you are not used to running, or if you are not physically fit, you will need to take it slow at the beginning. All you need to do is make a decision to run every day, and go through it, but it does not stop there. You need to be aware of your limits – and not let them discourage you. In other words, if you can only run for a mile on the first day, let it be, and try for more on day two. Otherwise, you will overtax your body, and you will cause over exhaustion, which can have negative effects on your body and of your sleep problems.
In other words, over exhaustion can make you fall asleep on your back and not move during the night. This might cause the airwaves in your nose and throat to close up. As a result, you will not get a good night’s sleep, because your brain will not get enough oxygen during the night, along with your other organs. In that situation, you might suffer from obstructive sleep apnea, a sleep disorder that needs special treatment with CPAP machines. Running will not cause sleep apnea, but if you over-exhaust yourself, it might have an effect on you and increase the symptoms if you are already suffering from the disorder.
Results are not immediate
Due to the need to take it slow at the beginning, together with the fact that exercise might increase your sensitivity to stress triggers during the initial period, active exercises like running do not show immediate results. Running will have an immediate effect on your body. The change in how you are using your body will cause initial muscle aches, which is why is so important not to overtax your body, and other changes, however, you will need to establish a routine and keep at it for at least six to eight weeks before you notice positive changes in your sleep patterns.
It is the reason why so many people attempt to exercise during the day to improve their sleep, but stop once they realize that a month has passed with no results. Running and getting tired does not have an immediate effect on how you fall asleep, however. The positive results are delayed because your body needs to adjust to the new pattern and the new routine. Once your body adjusts, you will be able to see the positive change in your sleep, which is a result of creating a balance between your physical activity and the activity of your brain, together with creating a routine with cues that you mind and body will follow.