by Trouble sleeping? More exercise could be the answer, study suggests; martial artist and runner attests to its power
Are you one of the millions of people who struggle to get a good night’s sleep? Do you find yourself tossing and turning, unable to shut off your brain and drift off into a peaceful slumber? If so, you’re not alone. Insomnia and other sleep disorders are incredibly common, affecting a large percentage of the population.
While there are many potential causes of sleep disturbances, one factor that often plays a significant role is lack of physical activity. A sedentary lifestyle can lead to a host of health problems, including poor sleep quality. However, recent research suggests that increasing your level of exercise could be the key to improving your sleep.
A study published in the Journal of Clinical Sleep Medicine found that participants who engaged in regular exercise reported better sleep quality and duration than those who were less active. The study, which followed a group of adults over a period of several months, found that those who exercised for at least 150 minutes per week experienced significant improvements in their sleep patterns.
But you don’t have to take the researchers’ word for it – just ask martial artist and runner, Sarah Jenkins. Sarah struggled with insomnia for years, often lying awake for hours on end, unable to fall asleep. She tried everything from meditation to medication, but nothing seemed to work. It wasn’t until she started incorporating regular exercise into her routine that she began to see a dramatic improvement in her sleep.
“I’ve been practicing martial arts for over a decade, and I’ve always been a runner,” Sarah says. “But it wasn’t until I really ramped up my training and started pushing myself harder that I noticed a difference in my sleep. I found that on the days when I had a tough workout, I slept like a baby. It was like magic.”
Sarah’s experience is backed up by scientific research. Exercise has been shown to increase the production of endorphins, the body’s natural feel-good chemicals. These endorphins can help to reduce stress and anxiety, both of which are common triggers for insomnia. Additionally, exercise can help to regulate the body’s internal clock, known as the circadian rhythm, which plays a key role in determining when we feel sleepy and awake.
But it’s not just about the physical benefits of exercise – there are also mental health benefits to consider. Regular exercise has been shown to improve mood and reduce symptoms of depression and anxiety, all of which can have a negative impact on sleep. By promoting a sense of well-being and relaxation, exercise can help to prepare the body and mind for a restful night’s sleep.
Of course, it’s important to find an exercise routine that works for you. Not everyone is cut out for intense martial arts training or long-distance running. The good news is that any type of physical activity can be beneficial for sleep. Whether it’s a brisk walk around the neighborhood, a yoga class, or a game of basketball with friends, finding something that you enjoy and can stick with is key.
So, if you’re struggling to get a good night’s sleep, consider adding some exercise to your daily routine. It doesn’t have to be a grueling workout – even just 30 minutes of moderate activity a few times a week can make a big difference. And who knows, you might just find that, like Sarah, exercise becomes your secret weapon for conquering insomnia and getting the restful sleep you deserve.
