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SolveYourProblem
eLearning Series: Natural Sleep Remedies
Please Help Me Sleep Better At Night!
How
To Exercise
& Sleep Restfully
The amount of
physical activity that you expend during the day is a key
ingredient to helping you sleep restfully at night. The more
active your body is during the day, the more likely you are
able to relax fully at night and fall asleep easily.
With regular exercise
your sleep quality is improved and the transition between
the cycles and phases of sleep becomes smoother and more
regular. Keeping up your physical activity during the day
may also be help you deal with the stress and worry in your
life.
Studies indicate
that there is a direct correlation between how much we exercise
and how we feel both emotionally and physically by changes
in our brain chemistry that occur from regular exercise.
Try to increase
your physical daily activity during the day. The goal here
is to give your body enough stimulation during the day so
that you are not restless at night.
Our bodies require
a certain amount of physical activity in order to function
in a healthy manner. It is important to note that you should
not be exercising three to four hours before bed.
The ideal time
for you to exercise is in the late afternoon or early evening.
You want to expend your physical energy long before it is
time for your body to rest and ready itself for sleep.
Attempt
to exercise at least three to four times a week for a continuous
period
of 20 to 30 minutes. This can include something as simple
as walking or something as strenuous as running.
The goal is to
increase your heart rate and strengthen your lung capacity.
Adding a regular exercise activity to your daily schedule
will improve your overall health and benefit you emotionally.
This is can help promote a natural remedy for your sleeplessness.
Besides walking
and running there are many physical activities that you can
add to your life to increase your activity level. Aerobic
exercises seem to work best to battle sleeplessness.
Your goal is to
increase the amount of oxygen that reaches your blood. There
are many types of aerobic activities to choose from. These
include running, biking, using a treadmill, jumping rope,
and dancing.
Some non-aerobic
activities may be beneficial to you as you attempt to solve
your insomnia problem. The following activities are relaxing
and have other healing properties:
- Yoga has
a stimulatory effect on your nervous system, particularly
the brain. Yoga uses breathing techniques and yoga postures
to increase blood circulation to the brain centre, promoting
regular and restful sleeping patterns. Regular practice
of yoga will relax you as well as relieve stress and tension.
- Tai
Chi is
a form of breathing and movement that was developed by
ancient Chinese monks. The movements involved in Tai
Chi are precise and slow, which is ideal if you have
joint pain or are unable to participate in high impact
aerobic exercises. Studies have shown that Tai Chi may
help people with insomnia by promoting relaxation.
If you find that you have no time to exercise on a regular
basis, try sneaking extra moments of activity into your
daily schedule. Take the stairs instead of the elevator
whenever possible.
Try parking your
car around the corner and walking that extra block to your
appointment. There are many small ways that you can incorporate
some added activity into your life. Your goal is to have
a healthy, well balanced life.
 
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