Exercising isn’t just great for your well-being in general. Recent research indicates that exercising can also be the key to those looking to sleep better. Incorporating an exercise routine into your life can come with its own set of challenges, however, including making sure you recover adequately, eat well, and of course, get the right amount of sleep.
From finding the best foam mattress you can for proper recovery through the night, to ensuring you’re adding the right types of exercise into your daily routine, here’s everything you need to know about how exercise can lead you to sleep better.
Why Exercise Impacts Sleep
While most scientists have different theories to explain the connection between physical exercise and better sleep, the exact reason why is hard to pin down. Researchers agree that a moderate amount of exercise every week, about 120-150 minutes, can increase the amount of ‘slow waves’ during your sleep, which improves its overall quality.
Since exercise also leads to an uptick in endorphins and serotonin, it can also help relax the body. This is especially good for those who are looking to sleep better but find stress or anxiety consistently get in the way. The overall positive impact of exercise on well-being has a ripple effect that includes getting better sleep.
Finding The Most Comfortable Mattress For Recovery
Depending on the type of exercise you might choose to engage in, the first few weeks of training on a regular basis can take a toll on the body. That’s why it’s important to invest in a great foam mattress, especially if the reason you’re trying to work out more is that you want to sleep better.
First is the choice which suits your current bed frame.Standard mattress sizes include twin, queen and king sizes. Finding a foam mattress that works for you can take a bit of trial and error. Think about your problem areas while sleeping – do you tend to sweat? Toss and turn? Whatever the issue, finding a foam mattress that has been designed to target these issues is your best bet for a good night’s sleep.
The best foam mattress companies often come with guarantees that protect you from spending your money without testing the actual product out. Make sure to do your research and cross-reference websites: the best foam mattresses are ultimately going to be subjective, so investing in a product that has positive reviews and is made somewhere you can trust should be your top priorities.
Exercises If You Want To Sleep Better
Once you’re confident you have the best foam mattress for a good night’s sleep and recovery, it’s time to turn to the different kinds of exercise that might benefit your sleep at night. Aerobic activity like running, walking, cycling, and swimming are great ways to boost your endorphins, balance your mental health, and stay fit. They’re also a great way to tire yourself out before the day is over, so if you find yourself staying up all night tossing and turning because of restless energy, this is definitely the workout for you.
Yoga is another type of exercise that has proven to be really effective for those who struggle with how to sleep better. Yoga is a slower, more mindful exercise, and can be especially useful if you think your trouble sleeping comes from stress, anxiety, or any other nervous disorders. Yoga has also been shown to improve flexibility and help build your core muscles, making you more healthy physically as well.
Finally, strength training involves lifting weights, and building up your core for greater levels of fitness. Like aerobic exercise, this conditions your body and helps to improve endorphin levels, allowing you to experience greater mood regulation overall.
How To Exercise For Better Sleep
If you’re looking to sleep better through exercise, there are a few things you need to keep in mind. Firstly, try and avoid exercising close to when you sleep – time yourself to squeeze your workout in at least three hours before bedtime for maximum impact on your sleep.
This is because the elevation of your core body temperature right after you exercise signals to your body that it’s time to stay awake, which can confuse it when you try to tuck yourself in bed.
If you do find yourself with an increased appetite once you start exercising more, know that this is completely normal. However, it is important if you’re trying to sleep better to be mindful of your diet – stay away from carb-heavy meals right before you’re trying to tuck yourself in, and instead stick to whole, unprocessed foods you know are nutrient-dense.
Once you’ve found a foam mattress you’re happy with, and you’re doing everything else you can to sleep better – including building a healthy sleep routine that encourages good sleep hygiene – then you’re well on your way to a good night’s sleep.