Exercise and sleep

Exercise and Sleep

Written by: Emma Anius

Ever have trouble staying asleep, or even getting to sleep and didn’t know why or how to stop it? Insomnia is when you have trouble falling or remaining asleep through the night. Most adults have experienced insomnia or sleeplessness at one time or another in their lives.   It has been known to happen due to several factors namely from stress, anxiety, depression, eating habits, medication, caffeine, tobacco consumption.  Due to the extensive list of potential factors that can contribute to developing insomnia it is hard to pin point the exact cause for each individual, this is why sleeping pills have become such a hot commodity grossing over 2 billion dollars in sales (2004).

 But instead of spending hundreds of dollars a year on medication to help you sleep, wouldn’t you rather a natural, drug free approach to cure your sleepless nights?

Exercise has been shown to help improve sleepless nights, one of the reasons scientists say exercise encourages sleep is because it causes your body temperature to rise and then fall steadily. This drop in body temperature makes it easier to fall asleep and stay asleep; exercise also helps alleviate feelings of depression, anxiety and stress, which are also factors that contribute towards insomnia.

Although exercise has been shown to help improve quality of sleep, its all dependent on the type and the time of day you choose to exercise. Studies have shown that 20 minutes of aerobic exercises such as walking, or running is the best form of exercise to engage in to promote a full nights sleep.  If you are unable to participate in cardiovascular activities due to injury or illness, you do have an avenue you can explore; strength training, stretching and yoga, have also been shown to be beneficial in improving sleep but the benefits they give aren’t as great as the benefits of cardiovascular exercise. Due to the positive effect that the drop in body temperature has on your sleep, studies suggest that the best time to exercise is 6 hours before you sleep, exercising vigorously right before bed or within about three hours of your bedtime can actually make it harder to fall asleep as it simulates your heart, brain and muscles.  If you are more of a morning person you can still experience benefits towards your sleep.  Morning exercising has been shown to relieve stress and improve mood, which indirectly improves sleeping habits, studies also show that to experience the best results you should exercise outside. Being exposed to natural light in the morning, whether you’re exercising or not, can improve your sleep at night by reinforcing your body’s sleep-wake cycle.

Whatever the form of exercise you decide to take up to help improve your sleep, consistency is key, the longer you stick with exercising the longer the benefits will last.  Remember if you do not currently exercise the effects may take a while to take place, studies have reported to show no improvements for 16 weeks and others a lot shorter, but do not get disheartened as exercising brings so many other benefits to your quality of life.  You will feel a lot more energetic, your mood will be improved and not to mention all the health benefits exercising regularly gives you.

Looking after your body is the key to healthy living.

If you have no time to exercise or don’t know where to begin:


Sumo squat x 10, squat x 10, push ups x 10, burpes x 10, front raise x 10


Sumo squat x 20, squat x 20, push ups x 20, burpes x 20, front raise x 20

Note: Emma Anius is a Personal Trainer for Cyan Fitness promoting a ‘healthy life and a better you.’

Email: emma@cyanfitness.com

Facebook: www.facebook.com/cyanfitness



Share your feedback with us.

Comments are closed.

← Go Back | Health | Local Back to Top ↑
THE STAR Newspaper
Magazines available in THE STAR Newspaper
2Nite Magazine for Saturday October 1st, 2016 ~ Issue no. 204
2nite Magazine
Sports & Health Magazine for October 1st, 2016 ~ Issue no. 112
Sports & Health Inc

Lifestyle & Archives

  • 2Nite Magazine TV

    2Nite Magazine's Candid Camera

    You never know where 2Nite Magazine will capture you next. You may very well be the next one 'caught on candid camera' at the next event!! If its HIP and its HAPPENING, then its in 2Nite! Hosted by: Faye-Chantelle Mondesir (Empress Faye)

    Posted by 2nite Magazine on Friday, 22 January 2016
  • Contact us via WhatsApp with news on 1 758 720 2896

    What's App
    Send us your news or contact us with your story via What's App.
  • Sound your voice and cast your ballot!

  • Poll for the week

    See all polls and results
  • TALK or VENT here!

    TALK or VENT constructively and share your feedback on our weekly news and stories. CONSTRUCTIVE talk is welcome. You have a voice with The STAR Newspaper!
    TALK or VENT constructively and share your feedback on our weekly news and stories. CONSTRUCTIVE talk is welcome. You have a voice with The STAR Newspaper!
  • Subscribe for latest news and updates

    Enter your email address to subscribe and receive latest news and updates via email.

  • The St.Lucia STAR Newspaper

  • STAR Articles