In the quest for better sleep, a recent study has shed light on the benefits of light evening exercise. According to the research, engaging in mild physical activity in the evening can significantly enhance both the total length and quality of sleep. This revelation opens up new possibilities for those struggling with sleep issues and seeking natural remedies.
One of the primary reasons behind this phenomenon is the impact of prolonged sitting on the brain’s ability to differentiate between awake and sleep time. When we spend extended periods in a sedentary state, our brain finds it challenging to distinguish between these two states. However, incorporating physical activity into our routine helps create a clear distinction, making it easier for the brain to recognize when it’s time to rest.
Moreover, excess sedentary activity has been linked to a 30% increase in mortality risk, earning it the notorious label of being the “new smoking.” The dangers of a sedentary lifestyle are well-documented, and finding ways to counteract its effects is crucial for overall health and well-being. Evening exercise provides an effective solution by encouraging movement and reducing the risks associated with prolonged inactivity.
Physical activity triggers the release of endorphins and serotonin, two powerful chemicals that naturally calm the mind and body. These feel-good hormones play a vital role in promoting relaxation and reducing stress, making it easier to unwind and prepare for a restful night’s sleep. By incorporating light exercise into the evening routine, individuals can harness the benefits of these natural mood enhancers.
Another fascinating aspect of evening exercise is its ability to lower the body’s core temperature. Mild physical activity, such as walking or yoga, can signal to the body that it’s time to rest. This drop in core temperature is a natural cue for the body to transition into sleep mode, facilitating a smoother and more comfortable sleep experience.
Natural fatigue is another factor that contributes to improved sleep quality. Engaging in light exercise after a meal promotes digestion and blood sugar stabilization, which in turn helps the body feel naturally tired. This gentle fatigue makes falling asleep easier and ensures a deeper, more restorative sleep.
Examples of low to moderate intensity exercises that can be incorporated into the evening routine include walking, gardening, yoga, easy cycling, and body weight exercises like squats, push-ups, and sit-ups. These activities are accessible to most individuals and can be tailored to suit personal preferences and fitness levels.
In addition to evening exercise, there are other habits that can promote quality sleep. Taking a warm bath before bedtime can help relax the muscles and prepare the body for rest. Maintaining a cool bedroom environment is also essential, as it creates a comfortable sleep setting. Consistent sleep times, avoiding eating or snacking within three hours of bedtime, and refraining from screen time within one hour of sleep are all practices that contribute to better sleep hygiene.
As part of a comprehensive functional plan to restore healthy sleep, including dental arch expansion, allergy management, and myofunctional training, healthy lifestyle habits such as evening activity can definitely help.
For help optimizing your sleep and total health, contact Dr. Peckham at 855-55DRLON (855-553-7566) or Lon@DrLonPeckham.com. You can also learn at FunSleepMed.com.
