Treat Insomnia With Aerobic Exercises
Millions of insomniacs worldwide could fall asleep only after taking tranquilizers. A research team from the Northwestern University has found a drug-free method of enjoying a sound sleep in the night. According to the researchers, regular aerobic exercises could improve sleep.
Aerobic exercises heal insomnia
The risk of insomnia increases with age. Sleeping difficulties tends to develop from the middle age, when the sleep pattern undergoes dramatic change. About 50 per cent middle aged and older adults complain of chronic insomnia.
The Northwestern University researchers studied the affect of aerobic exercises on the sleep pattern of people in these age groups.
The volunteers in the Northwestern University study were primarily women, aged 55 years and above and accustomed to sedentary lifestyle. The participants were divided into two groups – a physical activity group and a non-physical activity group.
The subjects in the physical activity group participated in two 20 minutes aerobic exercise sessions or one 30 to 40 minutes aerobic exercise session, four times a week, for 16 weeks.
The physically active participants worked on at least two activities, which included treadmill, walking and cycling a stationary bicycle at 75 per cent of their maximum heart rate.
The participants in the physically inactive group took part in educational and recreational activities such as cooking or attending museum lecture for about 45 minutes, three to five times a week, for up to 16 weeks.
Researchers found that regular exercise improved the quality of sleep. Daily physical activities reduce daytime sleepiness and depression, which are often associated with sleeping difficulties.
However, to improve the quality of sleep, insomniacs should rely on moderate aerobic exercises. Heavy aerobic workouts and moderate strength exercises might not be suitable for people with insomnia.
Timing of exercise affects sleep
Although regular exercise could be beneficial for people with insomnia, according to some health experts, the timing of your aerobic workouts might affect the quality of your sleep. People prone to insomnia have higher levels of stress hormones in the blood.
Secretion of stress hormones increases during workouts. However, they decline gradually over time. Insomniacs are usually advised to avoid late evening workouts or exercises close to bedtime. To enjoy sound sleep in the night, it is advisable to exercise in the morning or early afternoon.
