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Exercises have numerous health advantages, including reducing the risk of diseases and enabling individuals to be fit, culminating in helping a person sleep better. Physical exercise contributes to tiring out of the body leading to a good night’s sleep which boosts mental and physical health. Becoming consistent with the exercise routine and determining the appropriate and best time to engage in aerobic and physical exercises are essential for adequate sleep. 

Reduces Anxiety and Stress

Anxiety and stress result in sleep deprivation by postponing sleep onset due to waking up in the middle of the night. Regular exercises equip individuals on how to handle stress through building resilience to tackle stress and safeguarding individuals from its negative effects. Exercises trigger the body to release hormones that interact with receptors in the brain, reducing stress and pain perception. They induce a positive feeling in the mind and body, resulting in people falling asleep quickly due to the mind being stress-free and calm. 

Improves Sleep Quality and Duration

Intense physical activity requires individuals to spend energy, leading to fatigue in the body and reducing sleep latency. Thus, exercising enables people to acquire adequate sleep, such as seven to eight hours of rest. Exercises encourage deep sleep phases, improving sleep quality by boosting cardiac health, immune system, and muscle regeneration and repair. 

Raising Adenosine Levels

Adenosine entails a neurotransmitter available in the central nervous system, responsible for regulating an individual’s sleep-wake cycle. Physical activities result in better sleep raising adenosine levels resulting in a drop in the body temperature, regulating the circadian rhythm, and drowsiness resulting in plentiful sleep. 

Tackles Insomnia

Insomnia is a sleeping disorder that affects millions of individuals worldwide. Aerobic exercises are vital in relieving insomnia, such as walking, riding a stationary bike, and exercising on a treadmill result in sleeping effectively compared to individuals who fail to engage in aerobic exercises. Consistency in exercising improves sleep quality and duration by enhancing sleeping patterns and improving the overall well-being of individuals. 

Reduces Instances of Obstructive Sleep Apnea (OSA)

Collapsing of the throat’s soft tissue and obstruction of airways are the leading causes of OSA. Individuals with OSA experience breathing difficulties that account for poor sleep and lead to diabetes and cardiac problems. Regular exercising activates the upper airway muscles resulting in smoother airflow, enabling easier breathing and leading to better sleep. Exercises such as biking, swimming, and jogging increase heart rate and breathing efficiently, resulting in better sleep. 

Reduces Instances of Restless Leg Syndrome (RLS)

RLS entails a neurological disorder comprising an overwhelming urge of individuals to move their legs, affecting their sleep schedule and routine. The sleep disorder results in individuals facing difficulties in becoming comfortable to acquiring sufficient sleep at night. Physical exercises and working out are responsible for reducing the severity of RLS by promoting circulation in the legs leading to individuals becoming comfortable at night and hence the abundant time of sleeping without disturbance. 

Conclusively, physical exercise is an integral part of an individual’s lifestyle due to improving mental and physical health, resulting in improved sleep quality. Increasing physical activity and movement such as walking, swimming, and going to the gym are beneficial exercises leading to a better night’s sleep.


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