Exercise Can Boost Sleep Quality
Exercise is beneficial for your overall health, whether it’s something simple like walking—great for mental well-being—or more intense activities like powerlifting. For those struggling with sleep issues, it turns out that one specific type of workout may provide significant relief. Researchers from Harbin Sport University in China have discovered that while all forms of exercise can help you feel more tired and ready for rest, high-intensity yoga stands out as particularly effective.
The study analyzed 30 randomized controlled trials across various countries, involving about 2,500 participants of all ages who faced some sleep problems. Participants engaged in different types of exercise, including resistance training, aerobics, and traditional Chinese practices such as qi gong and tai chi. Interestingly, high-intensity yoga delivered the best outcomes. Remarkably, practicing this form of yoga just twice a week for under 30 minutes led to noticeable improvements in sleep after around eight to ten weeks.
This is certainly intriguing, but the researchers caution that there are many nuances in their findings. “While reasonable exercise interventions can help improve sleep disorders, the optimal combination of exercise variables remains uncertain,” they note. They also emphasize that more high-quality research is essential to validate these results, as the studies examined were limited in scope.
If yoga isn’t really your cup of tea, another study from Mahidol University in Bangkok suggests that resistance and strength training might be the most effective approaches for better sleep. Participants in that study reported a 35% improvement in sleep compared to those who did aerobic exercise. However, they pointed out that maintaining healthy sleep habits could be even more crucial than the exercise itself.
Timing your workouts can also be important. Aerobic exercises often trigger endorphin release, potentially keeping your mind too alert for sleep. It’s advised to finish exercising at least one to two hours before bedtime to allow your body to wind down.
“There is solid evidence that exercise helps you fall asleep faster and enhances sleep quality,” shared Dr. Charlene Gamaldo with Johns Hopkins Medicine. “Yet, there’s still ongoing discussion about the best time to exercise. I suggest people pay attention to their bodies to find out how their sleep responds to different workout times.”
Related Articles:
Study Reveals That Exercise Can Be “Better Than a Drug” in Cancer Recovery
Study Says Walking in Nature Can Reduce Negative Feelings Among Those With Depression
Study Finds Coffee Consumption Linked To Healthy Aging in Women
Study Suggests Nighttime Cuddling May Help Couples Decrease Stress
