There are many benefits to exercise and one of those is to help you to sleep at night. There are many people searching for how to go to sleep at night, and one of the best ways to do that is through exercise. Of course, you will also benefit from losing weight.
Depends on the Time of Day
There have been a number of studies that have contradicted the finding and this depends on when the exercise is done. Exercising does help you to wake up, which is why during the morning is the best time to do it. If you exercise in the evening, you will struggle to sleep.
By doing exercise in the morning, you will help to start your metabolism for the day. This will lead your body to naturally needing the rest at night. You will also do your exercise in the daylight hours, which gives your body the exposure to sunlight that it needs. Getting light during the right times of the day will help your body to settle into a pattern – your eyes tell your brain that it is light so your brain tells your body to stay awake and will then tell your body to sleep when it gets dark.
The problem with exercise late at night is that you will raise your body temperature. This will lead you to feeling more alert and awake and so you will struggle to sleep.
How Much Exercise Should You Get?
You do not have to train for a marathon to get the exercise that is required to help you go to sleep. Just 30 minutes a day, five days a week will help you settle into a regular pattern. There is no need to do that 30 minutes at the same time in one day; you may find it easier to split it into different sessions.
A 10 minute brisk walk on your lunch break and then a 20 minute bike ride after work will work just as well as a 30 minute swim early in the morning.
Opt for Relaxing Exercises
If you do decide that the evening is your only time to do exercise, look for the relaxing ones. There are plenty of options available and yoga is one of the best ones. Even simple stretching exercises will help to relax your muscles and help you go to sleep at night.
Set Up a Schedule and Stick to It
Of course, exercise is not the only way to help you sleep; having a schedule and then sticking to it is essential. Take some time to set up a daily routine. This will involve going to sleep at the same time each night and getting up at the same time each morning. This helps to set your body clock and after a few weeks your body will get used to the timings.
The only times that you should sleep more are when you are ill or pregnant – or when the doctor has recommended it. Sleep is the only time that your immune system is able to work, so it will help to fight off infections and illnesses.