The effect of exercise on improving sleep quality
High quality sleep is one of the essential factors for people’s health and better mood. Exercise is one of the vital points in improving the quality of life and physical and mental development of people. The relationship between exercise and sleep is a topic that has attracted a lot of attention from researchers and experts in recent years.
The relationship between exercise and sleep
This topic is an interesting and important topic that has been deeply investigated in its various effects on the quality of sleep and its improvement. Exercise, as a physical activity that leads to the stimulation of the body and muscles, has many effects on the nervous and physiological system that can help improve sleep.
Increase physical activity and biological clock
One of the most important effects of exercise on sleep is regulating the body’s biological clock. The body’s biological clock is controlled by a series of hormones and chemicals. Regular exercise can help regulate these hormones and improve sleep patterns. Fitness tips for beginners
Increasing the secretion of effective hormones
Exercise increases the release of important hormones such as serotonin and melatonin. Serotonin as a brain neurotransmitter has an important role in regulating sleep and rest. Increasing serotonin levels through exercise increases deep and better sleep. Also, melatonin, a natural hormone that increases production at night, helps regulate the sleep-wake cycle.
Reduce stress and anxiety
Exercise can help reduce stress and anxiety, which in turn facilitates improved sleep. Stress and anxiety can be effective factors in destroying the quality of sleep. Exercise, as an effective way to get rid of these conditions, indirectly helps to improve the quality of sleep.
Rest and rebuild the body
Exercise releases the energy stored in the body, and as a result, the body regenerates better and faster. This regeneration is improved by sleep and rest. Therefore, exercise indirectly helps stimulate the body’s regeneration system and ultimately improves the quality of sleep.
The relationship between exercise and sleep is complex and multifaceted. Regular and appropriate exercise can help regulate the biological clock, increase the secretion of sleep hormones, reduce stress and anxiety, and facilitate the body’s regeneration process. By choosing the right type and intensity of exercise and following health tips, you can take advantage of this relationship and achieve better sleep quality.
How exercise affects sleep
Exercise increases the body temperature, and after the end of the activity, the body temperature decreases, and this temperature change helps to increase the production of important molecules such as the active molecules of serotonin. Serotonin, as an important neurotransmitter in the brain, plays an important role in regulating sleep and rest.
The best time to exercise
Early morning is one of the best times to exercise. Exercising early in the morning increases the release of the hormone cortisol, which increases wakefulness to some extent and does not cause early fatigue during the day.
Types of sports and effects
Sports are divided into different types, each of which has its own effects on sleep. Choosing the type of exercise that is right for you will facilitate the improvement of your sleep quality.
aerobic sports
Aerobic sports include activities such as running, swimming, cycling, and walking. These types of exercises increase heart rate and breathing and are performed for a long time. These exercises facilitate the improvement of the sleep-wake cycle and contribute to deep and quality sleep.
Resistance sports
Resistance sports include weight training and using body weight, such as doing gym and bodybuilding exercises. These types of exercises help to increase muscle mass and make muscles stronger. Increasing muscle mass leads to more energy conversion during the day and thus helps sleep quality.
Fitness sports
Fitness sports include a combination of aerobic and resistance exercises such as boxing, Zumba, and cardio fitness exercises. These types of sports increase the strength of the heart and lungs and facilitate the improvement of physical fitness. Therefore, improving heart and lung function and increasing physical endurance also have a positive effect on sleep quality.
Flexibility exercises
Flexibility exercises such as yoga and pilates help increase flexibility and precise body movements. These types of exercises help to facilitate entry into deep sleep stages and improve release from muscle tension.
important points
Before starting any kind of exercise, pay attention to proper warm-up and stretching exercises.
Proper planning to combine different types of sports in your exercise program can help improve sleep.
It is important to pay attention to at least 30 minutes of physical activity a day for the best possible results.
Different types of sports have different effects on people’s sleep quality. Choosing a type of exercise that fits your lifestyle and interests can help improve your sleep patterns and increase your energy levels during the day. Resistance exercises using body weight
Important points in exercise for sleep
As much as possible, avoid doing heavy and intense sports in the hours close to sleep.
Pay attention to the proper warm-up before exercise.
Adhering to proper nutrition and drinking enough water is also very important to improve sleep.
Proper nutrition and sleep
Healthy and balanced nutrition plays an important role in sleep quality. Consuming foods rich in tryptophan, such as bananas, cheese, and walnuts, can also help produce serotonin and melatonin, which are effective in regulating sleep.
Ways to create healthy sleep habits
Observing a regular sleep pattern and going to sleep and waking up at the same time.
Creating a good sleeping environment with the right darkness and the right temperature.
Avoiding caffeinated drinks in the afternoon.
What is my physical condition?
We need to know what our fitness status is like? We are thin, overweight or ideal weight. In order to understand this issue, we have an index known as BMI or body mass index. In order to calculate it, we have to put our height and weight with gender in the formula, see what conditions we are in through the tables, but don’t worry at all, there is no need to do calculations. Just fill out the form below and it will automatically calculate your body mass index and show you your body condition.
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