If you're experiencing problems sleeping, there's a good chance you aren't getting enough exercise. Both mental and physical exercises are effective ways to help you experience a deeper, more restful sleep. Discover the 9 exercise tips that can help combat insomnia, from getting on treadmills to bicycling and more.
Almost any physical activity can help you combat insomnia. There are exercise tips that can help you. Follow these tips and sleep better at night.
1Get On The Treadmill
A treadmill is best when used next to an open window with plenty of sunlight pouring in. It is a good exercise to keep you active during the day. This makes it easier for you to fall asleep during the night.
2Do Some Bicycling
The movement and constant concentration needed are especially effective. You can do bicycling around the neighborhood or, instead of taking your car, try bicycling to work instead. It does not only help combat insomnia, but it also saves you money, too!
3The Stationary Bike
A stationary bike is not as effective as a real bicycle, but it works great on rainy days. You can use this at the gym, or you can buy one for yourself. Buying one spares you the cost of gym membership.
4Play With Your Jump Rope
It's a good exercise to do; it's stationary and requires little equipment. You can easily get a jump rope at the store for less than 20 dollars. It is a cheaper alternative to other workout equipment.
5Have Fun With Dancing
Dancing is one of the most enjoyable ways to get exercise. You can dance at home or enroll in a dancing class. Wherever you go, dancing is surely fun!
6Walking And Jogging Outside
This is probably the easiest way to get exercise, exposure to sunlight, and beat insomnia. You can walk or jog around the neighborhood or at the park. Get a buddy to walk and jog with you to make it more fun!
7Exercising Your Brain
When you exercise your body and mind at the same time, you'll notice you'll get a deeper and more fulfilling night sleep. It's very easy to exercise your mind while you're involved in physical activity. Some ways to do this while you're exercising are doing simple math problems in your head, reciting something you need to remember, listening to an audiobook or podcast, and reading a book, newspaper, or magazine.
8Mix Things Up
Avoid doing the same exercises every day. Mix things up; your activities keep your body and mind fresh and active. Monotony causes the effectiveness of the activities, both physical and mental, to wane.
The best time to exercise is about 4 to 6 hours before bedtime. If you exercise just before you retire for the night, your body won't have enough time to cool down properly. This can make it harder to get to sleep. Remember that you should avoid caffeine and try not to eat late as well.
9Exercise In A Brightly Lit Area
Have you ever noticed during the warmer months, when you're outside and active, you tend to get tired earlier in the evening? This is due to the extended amount of time you're exposed to sunlight and the physical activity. Exercising in a brightly lit area with a lot of sunlight increases your energy levels. Increasing your exposure to sunlight helps control your body temperature rhythms that regulate sleep.
For some people, exercise is enough on its own to overcome their insomnia. When you exercise, you're placing extra stress on your body and, to compensate for this added stress, your brain dictates a greater need for deep sleep to aid in recovery. See what's helping people overcome insomnia through an exercise with greater ease, and how you can benefit from those same advantages.
You may also want to keep a journal of your exercise activities and your sleeping hours. This way, over time, you can analyze what combination of exercises - both mental and physical - gave you the best sleep results. And once you're equipped with this newfound knowledge, you can create a custom workout, which will improve your health and help you beat the insomnia bug for good!
Jackie Wing is an Alaska native who enjoys snowboarding more than is probably socially acceptable. She lives in Anchorage with her two dogs Reese and Peanut or as she likes to call them Thing 1 and Thing 2.