Insomnia And How Exercise Can Help
Join 1000's of Authors at StreetArticles Today!

Insomnia And How Exercise Can Help

What is insomnia?

Insomnia is both an acute and/or a chronic sleep disorder that affects a person’s ability to go to sleep as well as stay asleep throughout the night. It is a very common sleep disorder that affects many adults, teens, and children throughout their life.

Acute insomnia can affect anyone and is usually brought on by things such as stress or experiencing a traumatic event such as a death of a loved one or an accident. Acute insomnia usually lasts a few days and at the most a few weeks before the person suffering is able to return to a normal sleep schedule.

Chronic insomnia is a prolonged insomnia that usually affects a person for months if not years. People suffering from chronic insomnia usually also suffer from some other form of illness or disorders that cause the insomnia. In some cases certain prescription medicines can cause prolonged insomnia.

Chronic insomnia is a problem that if not dealt with efficiently can lead to other illnesses or disorders such as depression, difficulty focusing on certain tasks, and an overall loss of energy. When running to the medicine cabinet seemingly becomes your only option how are you supposed to combat insomnia?

Exercise, Can it help?

The answer is yes, but it is not as simple as it sounds. Not all exercises are created equal. The line between exercise and sleep is a very fine line and you could workout until you couldn't move anymore and still not be able to sleep if you are not doing the right kind of exercises.

Also exercise is not a quick cure all that will immediately work to ease the discomforts of insomnia. In some cases depending on the person it could take many months to start having any positive effects on sleep patterns and the ability to easily fall asleep at night.

What Type of Exercises Work for Insomnia?

This is the big question that everyone has been asking themselves and the answer is rather simple. The answer is aerobics. Aerobics exercise or cardio exercise is low intensity physical exercise. It is where you use oxygen to meet energy demands during your workout.

Aerobic workouts include things such as long distance running or jogging, medium distance jogging or running, swimming, bicycling, and CrossFit.

My own personal fitness routine is a mainly CrossFit. One important aspect you need to consider when starting CrossFit training is to ensure you are using the correct footwear.

I currently use two pairs of shoes for CrossFit. The Reebok Nano 4.0 are a good all round shoe providing support and flexibility. I also use the Nike metcon. These shoes are awesome for weight lifting providing a wider ground support.

Aerobic exercise is a great way to improve respiratory function, strengthen the heart muscles, as well as help to alleviate stress and to combat depression which are some of the leading causes and symptoms of both acute and chronic insomnia.

Many different studies have been performed to account for this small phenomenon. Many different studies found that moderate aerobic exercise done continuously daily over time had an effect on sleep patterns of insomnia sufferers. Many participants reported that it took them less time to fall asleep as well as the added benefit of sleeping almost an hour longer than they normally would have if they had not done anything at all. (Christopher Kline, 2013)

Why/How Does It Work?

There are many different theories that attempt to explain how prolonged aerobic exercise can help with insomnia. There are many different reasons why this type of exercise can help promote better sleep habits. While working out our body temperature heats up and then cools down, it is during the cool down periods that sleep is easily obtained.

Aerobic exercise raises your body’s temperature and the end of the workout cool down temperature drop can be beneficial in helping someone fall asleep as well as stay asleep. Exercise also helps to reduce insomnia because it decreases the feelings of anxiety, depression, and arousal which all cause people to have sleepless nights.

In addition aerobic exercise or HIIT workouts have been found to help alleviate insomnia because of its effects on your body clock or circadian rhythms. Aerobics helps people shift their body clock time to accommodate sleeping depending on the time of day that you exercise.

Where and When to Exercise?

This is just as important as the type of exercise that you use to combat insomnia. There are certain times of the day that it becomes more beneficial to work out compared to other times of the day. The first question to wonder is where to exercise. One of the best places to exercise to help alleviate insomnia is outside in the sunshine. Sunlight is very important in helping regulate a person’s body temperature and natural rhythm.

Sunlight is also beneficial in combating depression which is both a cause and a symptom of chronic insomnia. Now it is time to answer the question, when is the best time to exercise to help with insomnia? The answer is late afternoon or early evening. However, it is important to remember that you should not just workout and then try to sleep because you will not have given yourself the proper time for your body to cool down and it won’t be as beneficial for you.

A good rule of thumb is to exercise three to six hours before you are ready for bed in order to maximize rest time.


Street Talk

No comments present
You May Also Like
Ddpyoga - The Best Beginner Workout
For this post, I want to give a testimonial on the exercise program that kickstarted my journey from being a clumsy oaf to an aspiring dancer. That program is DDPYoga. When it comes to home workouts with no equipment, this is the best beginner workout program I can humanly imagine.…
By: Bobby13 in  Health and Fitness  >  Exercise   Jun 04, 2016  
0
  Likes: 0

3 Lessons From THE Biggest Loser
Everywhere throughout the world, after a long time, a great many individuals are bolted to their TV sets - however not to watch the most recent cleanser, or CSI. Not to watch Jay Leno or Sex in the City. Not to see who outmaneuvers, outlives and beats others in Survivor.…
By: Kat Li in  Health and Fitness  >  Exercise   Jun 02, 2016  
1
  Likes: 1

2 Steps To Six Pack Abs
For one thing, I need to specify that, for most people, getting well defined abs is not a simple undertaking. It requires devotion, however it is possible! The following is a general 2-stage control that, if took after religiously for 3 months, will deliver results. Step 1: Nutrition This is…
By: Kat Li in  Health and Fitness  >  Exercise   May 31, 2016  
0
  Likes: 1

Best Workout for Your Abs
Getting the best workout for your abs seems to take on a lot more importance when you know the summer is coming. When the nice weather comes out, people start dressing in fewer layers and showing off more of their bodies. If the thought of that makes you nervous, it's…
By: Ervin in  Health and Fitness  >  Exercise   May 28, 2016  
0
  Likes: 1

5 Super Simple Exercise Tips
With each New Year comes the determination to start working out. Maybe even you made a guarantee to include more practice into your day. On the off chance that your endeavors at practicing are not going and you had arranged, investigate these tips. They may get you back on track.…
By: Kat Li in  Health and Fitness  >  Exercise   May 24, 2016  
0
  Likes: 0

Best Ways to Keep Elderly Bones Healthy
Growing older does not mean a senior has to take on a slew of medical conditions, or inherit a poor quality of life. Aging simply means that one must understand what is going on with their body in order to maintain good health. As the elderly age, their bones may…
By: Jared Caplan in  Health and Fitness  >  Exercise   May 11, 2016  
0
  Likes: 1

3 “must Do” - Steps To A Happier & Healthier Day
Losing pounds and keeping up the weight loss for an extended period requires some simple lifestyle adjustments. For whatever length of time that you keep your conformities inside a reasonable achieve, you ought to have the capacity to get thinner and keep it off without much shock and interruption to…
By: Kat Li in  Health and Fitness  >  Exercise   May 10, 2016  
0
  Likes: 0

Importance Of Exercise In Diabetes By Iqra Tariq
For diabetes management regular exercise is very important. If you are diabetic patient, or are at risk of diabetes, then exercise plays an important role in keeping you healthy. A key part of managing diabetes is doing regular exercise along with taking medication as prescribed, stress management and proper meal…
By: willingways in  Health and Fitness  >  Exercise   Apr 30, 2016  
0
  Likes: 0

Benefits Of Exercise for Seniors
Although it may be challenging for seniors to exercise with age, maintaining mobility is crucial to increasing your health and flexibility. Exercise is proven to increase the lifespan and improve your emotional well-being for an important habit that can enhance how much you enjoy the Golden Years. When it comes…
By: Joseph smith1 in  Health and Fitness  >  Exercise   Apr 14, 2016  
0
  Likes: 0

5 Hacks to Build More Muscle
Go big or go home! It’s the likely motto of people who want to get bigger muscles. But you can’t get bigger overnight, not even after a few days. And it will take a lot of hard work. However, there are hacks which can make the process faster, as well…
By: Baburaj Devi in  Health and Fitness  >  Exercise   Apr 13, 2016  
0
  Likes: 0

7 Tips to Get A Beach Body This Summer
Summer is just around the corner, and like most people in Qatar and around the world, you want that beach body to flaunt. However, that is easier said than done, especially if you’ve been neglecting your health during the previous seasons. But don’t worry, there are tips to get you…
By: Baburaj Devi in  Health and Fitness  >  Exercise   Apr 11, 2016  
0
  Likes: 0

Maximizing the Fitness Benefits Of Walking
Walking is a simple but great way to get fit. It won’t cost you and you can walk just about anywhere and anytime. Even if you’re in a busy city, like in Doha, or any other area. Despite its simplicity, you have to do it properly to reap its maximum…
By: Baburaj Devi in  Health and Fitness  >  Exercise   Apr 11, 2016  
0
  Likes: 0

5 Amazing Benefits Of Brisk Walking
‘Amazing’ and ‘Walking’ in the same sentence seems a tad strange, since walking seems so simple. However, walking does have a lot for great benefits. And when its brisk walking, great can transform into amazing as fast as your first step out of your Doha home. Check out these 5…
By: Baburaj Devi in  Health and Fitness  >  Exercise   Apr 10, 2016  
0
  Likes: 0

How to Improve Boxing Skills With Calasanz Boxing Training Centre
Learning is a never ending process in life but it is really important to know you’re moving in right direction. All the students get the best of training and get their skills improved in Boxing at Westport boxing and Calasanz martial arts. We expertise in training the activities which makes…
By: CalasanzMartinez in  Health and Fitness  >  Exercise   Apr 09, 2016  
0
  Likes: 0

Unlock Your Hip Flexors - the Muscles Hidden Survival
Unlock Your Hip Flexors Pain, malaise, and abdominal fat. It turns out we've been approaching all the wrong issues. Solution pills, yoga, meditation or abstinence ... it's not your hip flexors What are hip flexors? If you're like me, you are going to be asking now, "but the hip flexors?".…
By: amir asghar in  Health and Fitness  >  Exercise   Apr 09, 2016  
0
  Likes: 0

Article Views: 1342    Report this Article