Looking for More ZZZs? Consistent Activity May Be the Key

# Consistent Activity May Be the Key to More ZZZs

Are you one of the millions of people who struggle to get enough sleep? If so, you're not alone. According to the Centers for Disease Control and Prevention (CDC), more than one-third of adults in the United States don't get enough sleep.

There are many factors that can contribute to sleep deprivation, including stress, anxiety, and caffeine intake. But did you know that your activity level can also play a role?

That's right, research shows that people who are physically active tend to sleep better than those who are sedentary. In fact, a study published in the journal Sleep found that adults who got regular moderate-intensity exercise were more likely to get enough sleep and had better sleep quality than those who didn't exercise.

So, how much activity do you need to get to improve your sleep? The CDC recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.

But even if you can't meet these recommendations, any amount of activity is better than none. Even a short walk around the block can help you sleep better at night.

In addition to exercise, there are other things you can do to improve your sleep hygiene, which can also help you sleep better. These include:

* Going to bed and waking up at the same time each day, even on weekends.

* Creating a relaxing bedtime routine.

* Making sure your bedroom is dark, quiet, and cool.

* Avoiding caffeine and alcohol before bed.

By following these tips, you can improve your sleep hygiene and get the restful sleep you need to feel your best.

How Activity Can Improve Sleep

There are several reasons why activity can help improve sleep.

* Exercise can help you fall asleep faster. When you exercise, your body produces endorphins, which have calming and sedative effects. Endorphins can also help to reduce stress and anxiety, two common causes of insomnia.

* Exercise can help you sleep more soundly. When you exercise, your body temperature rises. When you stop exercising, your body temperature drops, which can signal your body that it's time to sleep. Exercise can also help to reduce the number of times you wake up during the night.

* Exercise can help you improve your overall sleep quality. When you exercise, your body produces more of the delta brain waves that are associated with deep, restorative sleep. Exercise can also help to reduce the amount of time you spend in the light sleep stages of REM, which can lead to more restful sleep.

Tips for Getting Started

If you're not used to exercising, it's important to start slowly and gradually increase the intensity and duration of your workouts over time. Here are a few tips to help you get started:

* Choose an activity that you enjoy and that fits into your lifestyle. If you don't like running, don't force yourself to do it. There are plenty of other activities that can help you improve your sleep, such as walking, swimming, biking, or yoga.

* Start with a short workout and gradually increase the duration as you get stronger. If you're not used to exercising, start with a 10-minute workout and add 5 minutes each week until you reach your goal.

* Listen to your body and stop if you feel pain. Pain is your body's way of telling you that something is wrong. If you feel pain during your workout, stop and rest.

Conclusion

If you're looking for ways to improve your sleep, regular activity is a great place to start. Exercise can help you fall asleep faster, sleep more soundly, and improve your overall sleep quality. So what are you waiting for? Get up and move!