The American people do not get enough exercise or sleep. In fact, roughly 80% of Americans do not get the recommended levels of exercise.
Medical studies show that the average person should exercise for at least 150 minutes per week. This amounts to a 30-minute exercise session five times per week.
Also, Americans are not getting enough sleep either. Approximately 33% of people do not get enough sleep according to the Center for Disease Control. Both of these are unhealthy habits.
The good news is that choosing to exercise before sleep is an effective way to kill two birds with one stone. Read on to learn the benefits of workouts before sleep. Explore what a weekly exercise schedule should look like that promotes healthy sleep patterns.
How to Improve Sleep
Healthy sleep patterns are truly a global crisis. Millions of people are not getting enough sleep. For those that get the time in, many are not achieving deep, quality sleep.
There are many ways to learn how to improve sleep. Websites like itsavile.com provide information on sleeping positions and foods to improve your sleeping habits.
Researchers say that exercise is one underrated element to a healthy night’s sleep. Studies show that people who exercise experience various sleep-related benefits. They fall asleep faster and log more total hours of sleep.
Also, participants in the study reported getting a better quality of sleep. Perhaps most surprising was the observed improvements to sleep apnea and other movement-related sleep disorders.
Beyond exercise, you can improve sleep by changing your diet. Consuming certain fruits with high levels of melatonin or magnesium in them can help. Pineapples and cherries are two examples of fruits that help improve sleep patterns.
Not all exercise is created equal. Researchers are learning that there is a significant difference between moderate and vigorous exercise.
You can exercise for less time overall if you choose a vigorous activity. For an adult, the weekly recommendation for vigorous exercise is 75 to 150 minutes. This amounts to 15 to 30 minutes of exercise occurring five times per week.
For example, consider a person takes a two-mile run in the late evening. They run at a vigorous pace to complete the run in just 15 minutes. This exertion of energy is going to help them fall asleep faster and for a longer duration.
You do not need to be a super athlete to get a good night’s rest. Many elect a more moderate exercise routine before bed.
They may choose a 30-minute power walk instead and get the same results. Some choose to do a mix of vigorous and moderate exercise which works as well.
Exercise Before Sleep for Improved Duration and Quality
There may be a natural solution to improving your sleep. Every person is different but many people are achieving results by exercising before sleep.
Studies show that it helps people fall asleep faster and stay asleep longer. If you enjoyed this article about the benefits of exercise before sleep, check out our blog for more great content.