Exercising regularly can improve sleep quality? As reported by Liputan6, Alon Avidan, professor of neurology and director of the UCLA Sleep Disorders Center said regular exercise can improve the quality of our sleep. Furthermore, Professor Avidan said that exercise should be done regularly 3-4 times a week for at least 30 minutes. This is better than exercising once a week for 2 hours straight.
Quality sleep alone can give our body more energy to support our daily activities. We can also reduce stress, which harms our sleep quality, through regular exercise.
Further, it is more advisable to do light to moderate intensity exercises at night, while high-intensity exercises before going to bed can interfere with our sleep. As reported by Klikdokter, light exercise in the morning or evening can help overcome insomnia and support better sleep patterns.
Here are some sports activities that you can try to improve sleep quality.
- Yoga
Yoga is one of the sports activities that can help improve sleep quality. The movement which combines breathing exercises, stretching, and meditation is considered effective for better sleep. Breathing exercises in yoga can make the body more relaxed and calmer so that the quality of one’s sleep can improve. Meditation has also been shown to increase the production of hormone levels melatonin, a hormone that regulates sleep patterns
- Aerobic Excercise
Aerobic exercise or also known as cardio can encourage faster breathing and heart rate. Research has found that regular aerobic exercise can improve sleep quality and reduce daytime sleepiness in those with insomnia. This form of aerobic exercise includes swimming, cycling, and running.
Cycling
- Endurance Training
Endurance or resistance training is also included in one form of exercise to improve sleep quality. Resistance training itself is an exercise that increases muscle strength by making movements against the force that comes from the body itself. Examples of resistance training include lifting weights, using sports resistance bands, push-ups, and also sit-ups.
After going through a lot of activities, especially exercising, don’t forget to keep your body hydrated to stay healthy. Coco Club made from coconut water is rich in electrolytes and other good nutrients that can restore the body and replace body fluids that come out after exercise.
