Quality and sufficient sleep is necessary for a good and healthy life. In sleep, our body regenerates itself. Sleep gives us energy. We simply cannot do without it. But many of us suffer from the symptoms of insomnia. Others have poor quality sleep. Did you know that what you do during the day can affect your sleep? Even movement can have an effect.

There is a link between physical activity and sleep

According to a study, exercise has great benefits for sleep. Yoga has been shown to increase overall sleep time. And that’s by about two hours. In fact, exercise can have a direct effect on brain activity during sleep, according to Dr Greg Elder, deputy director of sleep research at Northumbria. He says exercise can also affect important hormones. Yoga affects levels of melatonin, a hormone involved in the regulation of wakefulness and sleep. But yoga is certainly not the only one. Other types of exercise can also help with sleep quality.

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Choose a suitable exercise

We first mentioned yoga in relation to sleep. It is a specific strength training that focuses on posture, meditation and breathing exercises. Practicing yoga can indeed improve sleep quality, although the link between yoga and better sleep has not been evaluated in terms of the general population, studies have noted improvements in certain individuals. These were older people and women.

Even a simple walk in the fresh air can help with sleep. This has the effect of reducing stress and anxiety. And it is these things that can hinder sleep at night. Moreover, walking is suitable for everyone. Tai chi is also ideal for prolonging sleep. The Chinese martial art can help reduce stress and relax the body.

Proper timing

Doing any sport is great, but timing is important. While a walk immediately before bed is fine, aerobic exercise is better avoided. It is exercise that releases endorphins and these substances can then trigger activity in the brain. Aerobic exercise should therefore be practiced at least an hour before bedtime to give the brain time to relax. Anyway, if you time your exercise correctly, aerobic exercise can also help with insomnia.

According to experts, the effects of aerobic exercise on sleep seem to be similar to those of sleeping pills. However, more research is still needed. However, it’s already clear that people who engage in at least 30 minutes of moderate aerobic exercise can see a difference in the quality of their sleep on the same night. And the benefits will show up really soon. There is no need to wait long months.

A reciprocal relationship

There is truly a two-way relationship between exercise and sleep. While exercise itself can help you with better, higher quality sleep almost immediately. Better quality sleep can pay you back the next day, so you can get through your entire exercise plan without a problem. However, if you wake up sleep deprived, you won’t feel like playing sports and voluntarily moving around.