Exercise and Sleep

We are all aware of the great benefits of a regular exercise routine. People who exercise routinely report greater levels of relaxation, happiness and weight normalization. It has also been determined that regular exercise can be a boon for good sleep, especially done in the afternoon and not too close to bedtime. If you don't exercise regularly, add good sleep to a long list of reasons why you should take up the practice.

Instead of your coffee break in the afternoon, consider taking a brisk walk, run or a bicycle ride or even a quick trip to the gym.

Try combining aerobic (activity that increases the heart rate) exercise with a weight-bearing or resistance workout. Be sure to check with your physician before beginning any strenuous exercise routine.

Sleep research has suggested that regular exercise in the afternoon can help deepen your sleep,

which means you spend more time in deeper stages of sleep. Awakenings are more common during the light stages of sleep. People who exercise also report that it takes much less time to fall asleep. However, some studies have shown exercise 2-3 hours before bedtime can keep sleep at bay.

Sleep experts have cautioned people to avoid strenuous exercise right before sleep and even up to three hours before bedtime. The reason is exercise has an alerting effect and raises your body temperature. This rise leads to a corresponding fall in temperature five to six hours later, which makes sleep easier then. That makes late afternoon the perfect time to exercise. If you've been exercising close to bedtime and are having trouble falling or staying asleep, try to arrange your workout earlier in the day.

Excerpted from http://www.sleepfoundation.org

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