INSOMNIA? TEST WITH EXERCISE
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Exercise can affect sleep. The results of a survey by the National Sleep Foundation (Virginia, USA) in 2013 show a strong association between exercise and sleep well.
The survey was conducted on two groups of people: those who are inactive, who did not practice any physical activity, and active, practicing regular exercise, intense or not.
Exercise improves sleep. And a good night's sleep is essential for good health, productivity and happiness.
Those who have an intense workout are twice as likely than those who do not train to have a good night's sleep and less sleep disturbance. More than two-thirds of those who train intensively say that rarely have symptoms commonly associated with insomnia, such as waking up too early and not being able to go back to sleep (72%) and difficulty falling asleep (69%). In contrast, half (50%) of non-practitioners say that they wake up frequently during the night and almost a quarter (24%) had had trouble falling asleep almost every night.
The lack of sleep can lead to adverse health consequences, and also makes it difficult to train the next day. More than half (57%) of the total sample reported that the activity level is much lower than usual after a night of little sleep. Not exercise, do not sleep then becomes a vicious circle.
People who do not train have the highest risk of sleep apnea.
Sleep apnea is a serious medical condition in which a person stops breathing during sleep. Its symptoms often include fatigue, snoring, high blood pressure. It also increases the risk of heart disease and stroke. People with sleep apnea are also often overweight. More than four out of ten non-practitioners (44%) have a moderate risk of sleep apnea.
Those who practice exercise near the bedtime do not demonstrate a difference in the quality of sleep. This finding contradicts the advice historians not to train before going to sleep.
Tips for better sleep:
Physical exercise regularly: better if intense, but light exercise is better than none.
Create an environment conducive to sleep: quiet, dark and cool, with mattress and pillows.
Drill a relaxing ritual before going to sleep, like a warm bath or listening to soft music.
Go to sleep and wake up at the same time each day, and avoid spending more time in bed than necessary.
Use the bedroom only for sleep, thus strengthening the association between bed-sleep. It can be useful to remove work materials, computers and televisions out of the bedroom.
Postpone thoughts and concerns to the following day: annotandoli in a notebook so that you can deal with lucidity and energy the next day.
If you are unable to sleep, go to another room and engage in another activity until you feel tired.
If you are experiencing: excessive daytime sleepiness, snoring, sleep apnea, contact your doctor.
Source: Worldhealth
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