Are you tossing and turning at night, unable to fall asleep? Or maybe you’re getting enough sleep, but it doesn’t feel restful?
Persistent insomnia is a common problem that can significantly impact your quality of life.
But don’t worry, there’s hope! Did you know that physical activity can improve your sleep quality? Let’s dive into the details.
What causes insomnia?
Insomnia can be caused by a variety of factors, including:
- Stress
- Anxiety
- Depression
- Screen time before bed
- Stimulant medications
- Genetics (due to a lack of serotonin production)
- Environmental factors (noise, jet lag)
4 benefits of physical activity for insomnia
Staying active offers more than just physical benefits! At Fitness Hero Phuket, we want all our members to reap the countless rewards of physical activity, especially for long-term health.
Here are 4 ways physical activity can help combat insomnia:
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Boosts mood-boosting hormones: During exercise, our bodies release substances known to improve mood. Endorphins, serotonin, dopamine, and oxytocin are neurotransmitters often called “feel-good hormones.” This elevation in mood not only provides psychological benefits but also creates conditions for a more restful night’s sleep.
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Regulates body temperature: Exercise naturally increases body temperature. Interestingly, this can actually help improve sleep quality. As your body cools down after a workout, it can signal to your brain that it’s time to wind down and prepare for sleep.
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Improves mental health: Regular physical activity is closely linked to overall well-being. Exercise can reduce symptoms of anxiety and depression, both of which can contribute to insomnia. By improving your mental health, you can fall asleep more easily and naturally.
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Regulates your body’s internal clock: Did you know that your body has an internal clock? It follows a roughly 24-hour sleep-wake cycle. Melatonin, a hormone that helps you feel sleepy and relaxed, is released during this cycle. Exercise can help regulate this cycle, leading to earlier melatonin release and better sleep.
What does science say about insomnia and exercise?
The benefits we’ve outlined are backed by scientific research. Numerous studies have explored the connection between insomnia, sleep quality, and physical activity.
A study conducted by researchers at the Israelita Albert Einstein Hospital and the Federal University of São Paulo (USP) found that both aerobic and strength training can improve insomnia symptoms.
The researchers reviewed data from nearly 300 patients with various profiles who engaged in different types of physical activity. Overall, they observed an improvement in sleep quality and insomnia symptoms in all patients.
“We confirmed that any type of exercise can be a non-pharmacological option for treating insomnia,” said researcher Carolina Vicaria Rodrigues D’Aurea of the Israelita Albert Einstein Hospital.
Join Fitness Hero Phuket!
Ready to start exercising to combat insomnia and improve your sleep? At Fitness Hero Phuket, we offer a wide range of options to keep you active!
In addition to strength training, we have over 10 group fitness classes available, all in a modern and complete facility.
Click here to enroll at your nearest Fitness Hero Phuket!
