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Contents
Introduction
How is sleep related to health and wellbeing? Do I have a sleep problem? What is polysomnography? Did you know? / Sleep research facts Most common causes of sleep debt Sleep and exercise
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SleepExercise can be a boon for good sleepThe next place to look for the cause of a sleep problem is your exercise routine. Exercise can be a boon for good sleep, especially when done regularly in the afternoon and not too close to bedtime. If you don't exercise regularly, add good sleep to a long list of reasons why you should take up the practice.
Traditionally, sleep experts have cautioned people to avoid strenuous exercise right before sleep and even up to three hours before bedtime. That's because exercise has an alerting effect and raises your body temperature. This rise leads to a corresponding fall in temperature five to six hours later, which makes sleep easier then. That's why late afternoon may be the perfect time for your exercise. If you've been exercising close to bedtime and having trouble falling or staying asleep, try to arrange your workout earlier in the day.
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Why not try an afternoon brisk walk, run or bicycle ride instead of a coffee break? Consider combining aerobic (activity that increases the heart rate) exercise with a weight-bearing or resistance workout. (Be sure to check with your physician before beginning any exercise routine.) Research suggests that exercise at this time can help deepen your sleep, which means that you spend more time in deeper stages of sleep. During the lighter stages of sleep, awakenings are more common. Also, people who exercise may take less time to fall asleep than people who don't.
When you exercise, whether you are physically fit and a regular or occasional exerciser, the type of exercise you select, and your age or sex may all affect sleep. Some studies suggest that exercise 2-3 hours before bedtime can keep sleep at bay.