It’s a well-known scientifically confirmed fact that exercise helps to promote sleep for individuals with insomnia and is the best choice for sleep deprivation recovery. Below are some of the benefits exercise provides for sleep improvement.

Exercise against psychological sleep disorders and depression

  • First of all you become naturally tired as adrenaline is released into the blood stream. Your heart rate and metabolism increases, fatiguing your body.
  • Endorphins are distributed throughout the nervous system, interacting with opiate receptor neurons and creating a sense of euphoria.
  • Euphoria may effectively reduce anxiety levels. Therefore, exercise is the best and most natural method against psychological sleep disorders.
  • Activation of the endrocine system normalizes the functionality of your stress hormones.
  • Brain activity (due to higher oxygen levels) is increased and your brain has a better capacity to relax naturally.
  • Your body requires more sleep due to broken musle tissue and due to its necessity to regulate your elevated body temperature.
  • Many studied cases show drastic weight gain caused by sleep deprivation. If you aim to lose weight, good sleep, and therefore, regular exercise is highly advisable!

You have also got to keep some things in mind while you exercise:

  1. It’s not wise to exercise too close to bedtime, since an increased metabolic rate may cause restlessness. A high metabolism level fatigues your body, but your body does need a calm metabolism level to rest. So you have to exercise at least 1-2 hours ahead of bedtime.
  2. Outdoor exercise may be especially beneficial because of higher oxygen levels you receive. That’s also a reason why it’s recommended to take walks before sleep if you’ve got insomnia-related issues.
  3. Morning may be the ideal time to exercise because it influences circadian rhythms that may positively affect sleep quality.

In general there are many other sleep-related benefits to exercise. The most important thing you’ve got to keep in mind is that exercise reduces stress, increases vitality and therefore improves your sleep patterns. It´s a natural way against most (90%) of insomnia causes. It does wonders!
Cost: 0$, except of at least 30min. daily time inversion.