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Exercise Sleeper
Exercise to Sleep
How many of you complain of lack of sleep at the night or feel sleepy and tired during the day time? These sleep-related problems are increasingly becoming more and more rampant today. A disturbed sleep can be attributed to many reasons. It may be due to some underlying psychological issue or secondary to some health problem. Moreover, lack of adequate sleep causes additional complications like - poor concentration, disturbed behavior, failure to work along with people and meet deadlines, etc.
So, even before this problem attains a difficult shape, it is necessary to take charge of the issue and resolve it. Research studies have demonstrated that people involved in regular exercises tend to fall asleep faster, have a deep and uninterrupted sleep and feel less tired during the day. This observation is not restricted to the younger population but also, holds true for the older generation. So, what exactly is the relationship between 'a good sleep' and exercise?
Exercise stimulates the body and the mind. The 'high' that many people feel after exercising will gives you a brush of renewed energy and a feeling of wellbeing. Although you may feel physically relaxed, the mind may certainly take longer time to relax. Increased blood flow and oxygen in the body affects the central nervous system. The mind is also affected by the release of neurotransmitters such as serotonin and norepinephrine. It is believed that these endorphins, which are produced by the brain and the pituitary gland, are the reason we feel good and can relax after a bout of exercise. The physical benefits that will help you sleep include weight loss, stress reduction, improved cardiovascular functioning and increased joint mobility. A combination of aerobic exercise that will get the heart and lungs working, and stretching, that will help you relax, is ideal.
Also, research has stated two findings about exercise are particularly relevant to insomniacs.
* Insomniacs lead more sedentary lives than good sleepers. The lack of physical activity can contribute to insomnia by inhibiting the daily rise and fall of the body-temperature rhythm. As a result, many people get caught in a cycle of insomnia, reduced energy and physical activity, and worsened insomnia.
* Exercise improves sleep by producing a significant rise in body temperature, followed by a compensatory drop a few hours later. The drop in body temperature, which persists for two to four hours after exercise, makes it easier to fall asleep and stay asleep.
The time of exercise is also extremely crucial. Exercising too close to bedtime may make it harder to fall asleep. Try to exercise earlier in the day. Exercise in the morning is a great way to start the day. If you can only exercise in the evening, try and do this as early as possible. The exercise you choose should involve vigorous use of your legs if it should help with your sleep. The fatigue produced by [using leg muscles] acts as a tranquilizer. Aerobic exercises are the best to combat sleeplessness.
A mild workout for fifteen to twenty minutes a day, four days a week, will be enough for you to feel the benefits. Stretch before and after you do anything vigorous. Allow yourself a cool-down period after exercising, before you stretch.
About the Author
Read articles on Diet Plan, Fitness, Diabetes, Cancer, Skin Care, Weight Loss, and Health Care at Healthizen.com.
What is "Oversleeping", Why it happens and How do we cure it?
My boyfriend is a "heavy sleeper"..Once he ever slept thru a night following the next day..Giving a scenario he sleeps on the nigh of 1st May and wakes up in the afternoon of 3rd May..Believe it??Its true..Now it has reduces but his sleeping hours are never less than 8. I face a lot of difficulties even to wake him up. Sometimes he can even tell me he is unaware that he is sleeping that long. He does work at night but not everyday..Its like twice or thrice in a week...I just can't understand and seeking help for him..Weirdly he does excersise everyday which researchers concluded people who do not exercise daily faces this problem and he is also not under any depression.
How do i change his sleeping habit, remedies or any medications?Any good websites just on "oversleeping".. I need help..."SOS"...
I sleep like 10 hours a day! If I sleep less than that I feel sleepy the entire day. It is quite difficult considering I sleep at 10 or 11 pm and have to wake up by 6:30 am. I could not sleep early since my house is near a busy street. I get to sleep well during weekends. In fact sometimes I go home early on a Saturday night to sleep. If I am stressed out or did not get enough sleep for several days, I could sometimes sleep for 12 hours. Erratic work schedules can throw your body clock into disarray. He better get an opinion from a doctor or something. Coffee is not the answer to the problem. In fact it can be the problem! It might give you a boost in the morning but before you can spell coffee, you are down for the count. Oh by the way, Albert Einstein sleeps 12 hours a day and there is nothing wrong with him.
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