Exercise and Good Sleep – Myths Dispelled

Posted by Dr. Samvat on · 2 Comments 

The 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.
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.
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.

exercise-and-healthExercise and Good Sleep

The 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.

Sleep rejuvenates and recharges the body, Detoxify the toxins, Repairs the damaged tissues, Initiates growth and aids in the process of sorting and storing everything we learnt , felt and experienced during the day. When we get a good night  of sleep and the Reticular Activating System  is priming the emotional brain properly, Our Norepinephrine and Dopamine infusions create a positive , energetic “back ground Music”. The result is a feeling of mental and physical energy and an internal psychological push called motivation. Without them we get depressed .

Over 90% of brain energy output is used to hold the body upright against gravity. Therefore exercise, through movement is a primary source of brain activation. High frequency, low intensity exercise , such as aerobics, impacts arousal through activation of cerebellum, thalamus, basal ganglion and cerebrum. Regular exercise is capable of modifying autonomic nervous system and improves health and longevity.

Exercise engages the emotions. Emotions drives attention which drives learning. The amygdala (Brain’s emotional filter) is closely associated with basal ganglia that interprets movement and the cerebellum which execute movement. Exercise through fostering self discipline motivates us emotionally to face challenges.

There are two types of physical activity:

PHYSICAL ACTIVITY (PA): Voluntary movement that expends energy. PA feeds the brain Gucose and Oxygen via increased circulation. PA activity such as eye tracking exercises, Cross lateral activities,Target games exercises and cognitive games strengthens Basal Ganglia, Cerebellum and Corpus Callosum , increasing brain’s  adaptability and  flexibility

EXERCISE:  Physical activity that gets the heart rate into the target heart rate such as Aerobic exercise. It releases Endorphins, Increases the level of Glucose, Serotonin, Epinephrine and Dopamine

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.

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.

Aerobic exercise in the morning followed by a protein diet increases the serotonin level in the body specially in women. Serotonin converts to melatonin in the evening assisting in initiating sleep.

jogging-at-nightExercising at night results in significant phase delays of circadian hormonal rhythms (delay in production of Melatonin, hence difficulty initiating sleep). One study showed early evening 1-h, high-intensity exercise sessions (at ~18:30) resulted on the following day in phase advances significantly different from the phase delays observed in response to morning, afternoon, and nocturnal exercise and in no-exercise subjects who did not exercise.

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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