Often those who suffer from insomnia rely on techniques to improve sleep hygiene such as going to bed at the same time every night, reducing exposure to screens (due to blue lights) and limiting alcohol consumption before bed. All right. But a new study claims that the key to quality sleep also lies in the activities carried out during the daytime. And physical exercise, in particular, has a crucial role in promoting (night) rest.
Exercise to sleep better
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A team from the University of South Australia monitored the daily sleep habits of 1,360 adults and 1,168 children, suggesting some changes to observe the impact on sleep. The discovery? Those who regularly practiced moderate to vigorous physical activity had less difficulty falling asleep, better quality of sleep and also felt less tired when waking up. “If children and adults increased moderate to vigorous physical activity, they would feel less tired, have less disturbed sleep and better sleep quality” comments researcher Lisa Matricciani, author of the study.
Scientists have discovered that in addition to adjustments before going to sleep, how avoid looking at smartphones and tablets, don’t overeat and avoid alcohol, the activities we undertake during the day matter too. “What we have established is that our daytime activities are linked to various aspects, such as the quality and efficiency of sleep and the overall quantity of hours we sleep, to the levels of tiredness during the day” comments Matricciani.
Sleep more? better not
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In addition to introducing the importance of daily physical activity for a good night’s rest, the study also dispels the common belief that going to bed early increases sleep efficiency. According to the authors of the study, this is not necessarily the case. On the contrary, sleeping more hours could cause more restless sleep. Better to use the time for some physical activity. “We all want a good night’s sleep. But if it’s simply about being more active throughout the day, then it could be a relatively achievable goal for most of us,” the researchers conclude.
