More than four million adults in Spain suffer from insomnia, The neurology of the Spanish Society (SEN), it also shares the importance of good night rest to maintain physical and mental health. In the main reasons for such high insomnia statistics Stress, sitting lifestyle and a little ‘natural’ lifestyle So the necessary rest comes at night.
Science has proven widely Useful weapon to obtain the quality of proper sleep. It was a suggestion several years ago Aerobic exercise Most widespread, most experts advise from a time to this area Strength training (Yes, moderate) to support sleep.
(Good) relationship between sports and proper rest
Helps regular physical exercise Dream faster and adjust in the most effective wayIn addition to reducing Night awareness And support the general quality of retirement is something widely proven in scientific studies.
Basically, this collective life is prepared by regulating the circadian rhythms and contributing to the production of regular exercise Melatonin, hormone responsible for the balance of the dream And synchronize the awareness-suzo cycle. On the other hand, sports Reduce the amount of stress hormoneIt is cortisol, thus guarantees the severity of the rest.
Although we mentioned, aerobic exercises were traditionally instructed, new currents indicate better Strength training This affects the adult people, especially to fight insomnia. Forces exercises not only reduce stress but also make a deep dream easier and reduce intensity Prohibited sleep breathing.
Sleep: Moderate force exercises, one hour before
To fight insomnia, it is not necessary (or good) to make severe strength. Some studies are talking about 30 to 60 minutes, 2 to 4 times per weekAnd with moderate intensity. Of course, the frequency and intensity depends on each person’s physical condition and circumstances.
As for the time of the day they carry out this type of exercise, experts point to the afternoon, until the end, at least an hour you are trying to sleep. The key to this recommendation Activate muscles without excessive load Body, prevents excessive stimulation from delay Sleeping compromise.
What exercises and tips to improve sleep
Need a tool for strength training to face insomnia Consistency as the first prototype. Before going to sleep, we should avoid the screens, and choose an hour similar to each night to go to bed. It is necessary to contribute, along with force movements Stretches like yogaImprove its benefits further.
As for the type of exercises, according to experts, they may be from famous Squats (slowly, always straight behind And carrying the butt back), for the flexibility, passes Iron (you should bear 30 seconds In the constituency) and heel rise, strengthening the feet.
Notes
Daniel Pachako, Heather Right. ‘This is how it improves sleep, why extra health benefits and time is important’. Physical activity and sleep, sleep basement. Advice online en en https://www.sleepfoundation.org/physical-activity April 22, 2025.
Bakhwan Bahalin, Kitoffone Nagavirj, Farm. ‘The impact of a variety of physical exercise in the old population with insomnia: a systematic study of random control tests and network meta analysis’. Family Medicine and Social Health, BMJ Advice online en en https://fmch.bmj.com/content/13/1/e003056 April 22, 2025.
