Sleep better? Get some exercise!
Not being able to get to sleep, one of our biggest annoyances. Did you finally go to bed on time, you are still counting sheep for two hours. Of course that doesn't make anyone happy.
Do we have a solution for that? Of course we do! But you have to do something for it: exercise!
The cause
Being unable to fall asleep can have many different causes. However, it is usually caused by an increased heart rate, metabolism and body temperature. We can hear you thinking: "When I start exercising, these increase even more, don't they? This even remains so for several hours after the effort. However, when our body comes to rest the heart rate, metabolism and body temperature drop to a lower level than in people who do not exercise regularly. Therefore, people who regularly exercise intensively sleep better than people who do not.
Deeper sleep
Step one is done, because now you know how to make sure you fall asleep faster. But, as many Fitbit and Apple watch have probably already told you, the length of your REM sleep is hugely important for your rest and recovery. It won't surprise you that more exercise also has a positive effect on this. Indeed, sports ensure that your REM sleep is started faster and lasts longer. This way you can get more rest and you can even manage with less sleep.
Adenosine + melatonin = Zzzzz
Did you know that exercising also leads to an increase of the substance adenosine? This is a substance which, together with melatonin, is responsible for making you sleepy and for making you fall asleep. So again, the more you exercise, the more likely you are to fall asleep easily.
The best time to exercise for the best sleep
The afternoon or early evening is the best time to exercise, for the best result you should work out for at least half an hour. Of course, exercising in the morning is also very good for you, but it has less effect on your sleep quality.
As we mentioned above, your heart rate, metabolism and body temperature remain higher than normal for several hours after exercise. So it's not advisable to exercise intensively shortly before going to sleep.
Exercise intensity doesn't have to mean drudgery
We talk about sports or intensive exercise all the time, but this doesn't mean you have to work up a sweat every day. A brisk walk or bike ride can have the same effect. Make sure you do an increased effort with a (slightly) increased heart rate and breathing.
So, what are you waiting for? Put on your trainers and get going!
