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Move Your Way to Better Sleep: Exercises to Improve Rest and Overall Wellness

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Struggling to fall asleep? Tossing and turning all night? It’s frustrating and takes a toll on your energy the next day. While improved sleep hygiene and addressing health concerns are key, did you know exercise can be your sleep superpower?

How Physical Activity Helps You Sleep

  • Energy Expenditure: Movement helps tire your body out in a good way, naturally signaling it’s time for rest later on.
  • Stress Buster: Regular activity calms the mind and reduces anxiety, setting the stage for a quality night’s sleep.
  • Body Clock Boost: Exposure to sunlight through morning or outdoor exercise aligns your natural sleep-wake rhythms.
  • Health Impact: Exercise aids with issues like pain, restlessness, or conditions like restless legs syndrome, all of which can hinder sleep.

The Best Types of Exercise for Sleep

  • Moderate Aerobic Activity: Think brisk walking, swimming, dancing – aim for 30 minutes most days of the week.
  • Strength Training: Exercises like squats, lunges, and light weight lifting improve overall fitness, contributing to better sleep (aim for 2-3 sessions per week).
  • Mind-Body Practices: Yoga and tai chi combine gentle movement with relaxation techniques, creating a great pre-bedtime routine.

Timing Matters: Avoid vigorous exercise in the 2-3 hours before bedtime. The adrenaline rush can work against you!

Quiz Time: Does More Exercise = Better Sleep?

True or False: The more intense and tiring my workout, the better I’m guaranteed to sleep that night.

Answer: False! Overdoing it can leave you too wired, hurt sleep quality, or increase night-time muscle aches. Moderate, consistent exercise is best.

Sleep-Friendly Exercise Tips

  • Listen to your body: Back off if you’re exhausted or unwell.
  • Morning vs. Evening: Some sleep best with morning activity, others feel good after afternoon/early evening workouts. Experiment!
  • Make it Fun! Exercise won’t be consistent if you hate it. Find activities you genuinely enjoy.

Your Turn to Share

Which specific exercises or movement routines do you find improve your sleep quality? We’d love to hear your tips in the comments section!

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