The best way to ensure a good night’s sleep – a little sweat in front of him. People engaged in before going to sleep exercise, sleep much better than those who do not, even for the same length of sleep, according to the survey in the U.S. conducted by the National sleep Foundation.
Under “exercise” in the survey meant some physical activity during the week, lasting at least 10 minutes, just before the survey. Respondents reported the intensity of their loads, qualifying them in 4 categories: vigorous, moderate, light, and those who do not engage.
Those who regularly performed vigorous, moderate or light exercise (56-67%) noted that sleep at night much better than those who are not engaged (39%).
More than three quarters of respondents who were doing the exercises, emphasize on the fact that in the last 2 weeks their sleep was good or excellent (76 to 83%).
And slightly more than half of those who were not engaged (56%) reported that their sleep had not changed.
Curious fact that sleep quality does not depend on time when you perform the load: just before bedtime or much earlier. Previous studies have shown that exercise late in the day negatively affects sleep. Sean Angstadt, a researcher from the University of South Carolina, working on the survey, published in the newspaper “USA Today” a refutation of previous incorrect claims. One of the studies, on which he worked recently, showed that for men in decent physical shape who were passing on bikes for 3 hours, had no problems to fall asleep half an hour after that.
Other experts told USA Today that you can engage in at any time of the day. Most importantly, if such a burden existed.
Also at the end, vigorously working people:
- Twice as often utverzhadi that night slept significantly better than those who have not subjected themselves to physical activity.
- Much less pointed to problems with the NAP: two-thirds claimed that he never, or very rarely experienced insomnia symptoms.
- 72% of respondents said that they never had any night waking after which they couldn’t sleep. 69% never experienced difficulty falling asleep. As for those who did not perform exercise, respectively, only 50% and 24% have no such problems.
Among those who were not engaged in physical activity at all:
- 24% indicated that were excessively sleepy (according to the setting of clinical screening).
- One in seven claims that he had problems with Wake at least once a week while driving, eating, or participating in other social activities.
- 44% stated that they had observed the symptoms of apnea during sleep.
For comparison, respondents that were involved in the exercise, only 4-6% had problems with falling asleep driving or other activities and only 19 to 26% experienced symptoms of sleep apnea syndrome.
“The risk of sleep apnea less than half of those who engaged in physical activity”, said in a press release, Christopher Kline, one of the experts. “People suffering from sleep apnea are also overweight. Therefore, exercise can be part of the treatment.”
“Even if you don’t lead an active lifestyle, then 10 minutes of walking every day can significantly improve sleep quality,” says Max Hirshkowitz, a representative of the group of experts. “Gradually, you can Supplement your day more active types of physical activity – you’ll sleep much better!”.