Just exercising 2-3 times a week can help improve insomnia.

Insomnia not only keeps you up at night, it also affects your energy, mood and overall health. A 10-year study in the US showed that a person who maintains regular physical activity 2-3 times a week can also bring about significant improvements in sleep.

Insomnia - a silent but common disease

According to statistics, about 1/3 of adults in the world have symptoms of insomnia, of which nearly 10% have chronic sleep disorders. Insomnia not only makes it difficult for you to fall asleep or wake up frequently in the middle of the night, but also increases the risk of depression, diabetes, cardiovascular disease and memory loss.

The National Heart, Lung, and Blood Institute (NHLBI) classifies insomnia into two types: transient (often related to stress or changes in routine) and chronic (lasting at least three nights a week for more than three months). Regardless of the severity, the condition can seriously impair quality of life.

Physical exercise - a natural medicine for sleep

A new study analyzed data from more than 4,300 people aged 39-67 over a 10-year period. The results showed that people who exercised at least an hour a week were less likely to have insomnia than those who were sedentary. Meanwhile, people who were more active and regularly exercised were 55% more likely to have a good night's sleep of 6-9 hours a night.

This suggests that just a few sessions of moderate exercise a week is enough to improve sleep – a “natural medicine” that is inexpensive but has many health benefits.

The link between exercise and sleep

This isn't the first study to find a link between exercise and sleep. However, it adds to existing literature by showing a link between regular activity and good sleep.

A meta-analysis of 22 randomized controlled trials published in 2021 found that people who were physically active tended to have better sleep quality and fewer or no symptoms of insomnia. They also tended to feel more alert during the day.

Another analysis of 34 studies found that 29 of them concluded that exercise improved sleep quality as well as sleep duration.

A 2023 systematic review of 23 studies found a link between regular physical activity and improved sleep quality. Researchers also found that physical activity showed “promise” in managing sleep disorders like insomnia.

Experts believe this benefit comes from a number of factors: exercise helps burn energy, regulates circadian rhythms, reduces stress, and improves mood – all of which contribute to good sleep.

Why does exercise help you sleep better?

Dr. W. Christopher Winter, a neurologist and sleep medicine specialist in Charlottesville (USA), gives advice: “If you don’t sleep well, exercise. And if you exercise and still have trouble sleeping, exercise a little more.”

After moderate or intense exercise, the body naturally tires out and falls into deeper sleep more easily, he explains. For example, professional baseball players tend to sleep better during the season—when they train a lot—than during the off-season.

Dr Shelby Harris, a clinical psychologist, added: exercise not only “exhausts” the body but also helps reduce stress, balance hormones, and establish a stable circadian rhythm. Thanks to that, people who exercise regularly often feel more relaxed, alert, and healthier during the day.

How to exercise to improve sleep?

Experts recommend following these exercise guidelines:

150 minutes of moderate-intensity exercise (such as brisk walking, cycling, swimming) per week, or

75 minutes of high intensity exercise (running, HIIT, competitive sports) per week.

Add 2 days of muscle training (weights, push-ups, planks…)

However, it should be noted that moderate, regular exercise is most effective for sleep. Do not exercise too hard in the evening as it can cause excitement and difficulty sleeping. Ideally, exercise in the morning because it helps stabilize the biological clock.

“The key is to find a time to exercise that fits your schedule and stick to it,” Dr. Harris emphasizes. “For some people, a light evening workout can still help them relax. Listen to your body and avoid heavy exercise right before bed.”

(Vietnam+)

Source: https://www.vietnamplus.vn/chi-can-tap-the-duc-2-3-buoi-moi-tuan-cung-giup-cai-thien-chung-mat-ngu-post1061789.vnp