Advertising
Advertising

How Can Exercises Improve Our Sleeping Quality

How Can Exercises Improve Our Sleeping Quality

Some things just go together perfectly; peanut butter and jelly, movies and popcorn, and Zack Morris and Kelly Kapowski. Another great combination is sleep and exercise. If you are treating your workouts right and being consistent it not only has a massive positive effect on your health and appearance but allows you to get better quality sleep each night.

What Benefits Does Exercise Actually Bring?

Well besides making you look good in those tight shorts, it goes far beyond just appearance. There’s a long list of benefits so here are some of the highlights:

Advertising

  • Increased muscle mass
  • Decreased body fat
  • Stronger bones
  • Tougher joints
  • Lower risk of heart disease
  • Improved mood
  • Improved strength and flexibility
  • Stronger immune system

And, as we’re talking about here today, better sleep. When you exercise you allow your body to move in the way it was designed and your body rewards you with not just the outward appearance but mood boosting chemicals that make you feel good and motivate you to continue.

Exercise also helps to regulate your circadian rhythm which is involved with controlling your sleep cycle. Exercise in the day can boost daytime alertness and then bring on sleepiness at night.

Advertising

When’s The Best Time Of Day To Exercise?

When it comes to exercise the best time of day to do it is the time where you are most likely to do it consistently. It may take some time to figure what sits best with you because the best exercise program is the one you are going to stick with.

I’ve exercised at all times of the day and found my sweet spot is around 11 am. I don’t know what it is about that time but it’s when I feel most motivated to go so I stick with it.

Advertising

If you’re looking for a specific time to start out with there may be something to early morning workouts as it pertains to your sleep. It may seem odd that what you do early in the morning can have an impact later that night but that early morning workout can help set your body clock properly.

The Fred Hutchinson Cancer Research Center had looked into this issue and found women who exercised in the morning averaged 70% better sleep than those who did in the evening.

Advertising

If you are going to workout at night you don’t want it to be too intense as you may find it difficult to unwind as your body will still be pretty alert and wired after exercising. If you’re looking to do something later in the evening you’ll want something less intense such as walking or some yoga.

What Exercise Should You Be Doing?

This comes back to that consistency issue regarding the best time of day for you to exercise. The best workouts are the ones you will actually do. Ideally you want to find what appeals to you most and that you are more likely to stick with. I believe weight training is very important so I would try to incorporate that in but find what works best for you as it may be swimming, hiking, CrossFit, pilates, yoga, tennis, cinder block chopping or whatever!

The sweet spot for exercise appears to be around 150 minutes per week to improve cardiovascular and overall health so that would be 30 minutes a day Monday to Friday. You can do more but if you’re starting out this is a good place to begin. The focus now is to just get moving and you can get more detailed with things down the line.

So now you’re not only improving your health but enhancing your sleep every night. That’s a pretty win-win situation.

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

9 Natural Remedies for Insomnia to Help You Achieve Quality Sleep How to Have a Great Dining Experience the Budget-Friendly Way (From a Restaurant Insider) 5 Simple Morning Workout Exercise to Start Your Day the Right Way The Top Fad Diets That Are Actually Worth the Hype Why Am I Not Losing Weight? 7 Reasons Revealed

Trending in Health

1 Benefits of Water: Science-Backed Reasons to Stay Hydrated 2 How to Stop Overeating the Healthy Way (Step-by-Step Guide) 3 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits) 4 Good Sleep Habits You Need (And Bad Ones to Avoid) for Energy 5 How to Eat Your Way to a Great Physique With Chocolate

Read Next

Advertising
Advertising
Advertising

Last Updated on February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

Advertising

5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

Advertising

8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

Advertising

13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

Advertising

17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

Read Next