Weight
There is clear evidence that regular exercise can have a positive effect on a persons weight By visiting the gym many individuals have successfully lost a couple of pounds There are cases of people who went from being obese to becoming muscular Exercise can do that to people Those who are on the plus size often have difficulty sleeping Obesity related health problems like sleep apnea can be treated by reducing a persons weight Hence people tend to sleep better when they begin to exercise more regularly
Fitness
In 2013 3489 men and women in Norway who were void of any cardiovascular and pulmonary diseases were invited for a study The study tried to create a relationship between insomnia and cardiorespiratory fitness The participants were asked to exercise on a treadmill and their oxygen intake was measured It was discovered at the end of the study that all of them were less likely to suffer insomnia because they exercised regularly A notable feature of exercise from this study is that cardiorespiratory fitness allows us to use oxygen better when we are engaged in physical activity Using gym equipment like a spinning bike or a treadmill increases cardiovascular fitness This in turn helps us get a night of better sleep
Circadian Rhythm
We all have a biological clock A cycle that our bodies follow at every time of the day This clock is usually controlled by factors like light temperature or the redox cycle This biological clock is called a circadian rhythm and it explains why most people are awake in the day and asleep at night Because the body is used to being active in the presence of light and begins to shut down when darkness creeps in Our circadian rhythm is controlled by a certain chemical in the brain called Serotonin The level of serotonin in the body can be increased by performing aerobic exercises An elevated level of serotonin helps us to sleep and wake up at the right time
Happiness
Regular workout is a physical activity that is often painful at its early stages However it can save us from a chunk of emotional pain How When we work out the brain produces a protein called the brain derived neurotrophic factor This protein is important helps to keep the brain healthy and saves us from the possible symptoms of insomnia and other problems that arise from depression By reducing the symptoms of insomnia exercise helps us to have a good rest at the end of the day
Sleep Phase
The body goes through four different phases when we sleep In the first stage the sleep is very light and we can be easily woken up in this stage The heart and breathing begin to slow down and the brain begins to restructure itself In the second stage the muscles join in the relaxation party and the body temperature begins to drop The third stage is where we fall deep asleep and can hardly respond to the environment
The fourth and last stage is often linked to dreaming because the body begins to act like it is awake Breathing increases the eyes begin to move and body muscles are paralyzed Of all of these stages the third stage is the most important for the body Several pieces of research have helped to prove that deep sleep allows for a healthy brain and good metabolism And exercise helps to increase the length of the deep sleep
There are numerous benefits behind regular exercises that include getting better sleep You should also understand that a consistent workout is all you need Working for extra hours does not have any significant effect on your sleep All that you need to do is keep to your 30 minutes of exercise daily
If you find yourself dozing off while reading watching tv talking to someone sitting in the classroom or
in traffic sleep deprivation may be the reason The best course of action is to start journaling when you find yourself falling asleep or dozing off Many people report an improved mood and better memory greater mindfulness and reduced stress At the same time research has shown journaling to reduce symptoms in cancer patients and improve patient health after a heart attack
What to Track for Your Doctor
Wake up and bedtime
The last time and meal you last ate
The season and room temperature
How tired you were at work
The last drink you took water caffeine
Any medications you took
Time of day and amount of exercise during the day
If you do not know where to start writing prompts can be a good place to start if you are stuck For example
I cant sleep because Im worried about
Today I felt
In life right now I feel
I cant sleep because tomorrow I have to
I cant sleep because Im thinking about how to fix
I cant sleep because Im mad about
I wish I would have today
I cant sleep because I have an idea about
If you have never been diagnosed or seen a doctor over your sleep deprivation consider contacting The Alaska Sleep Clinic for a free 10 minute phone call with a sleep educator who can help determine if a sleep study is necessary or if a consultation with our sleep specialist needs to be scheduled
