Go To Sleep

EXERCISE AND A GOOD NIGHTS SLEEP

Increased your physical activity is a way to cure insomnia and other sleep problems. Regular exercise
has a positive effect on sleep. Movement builds muscles, bones and connective tissue but also benefits
our internal workings like digestion. Are exercising daily? You can start today! Start slow, but never
say “I can’t do it”. Set exercise as a goal, make it attainable and then work towards a new you. Studies
show that lack of physical activity contributes to insomnia by disturbing the normal rise and fall of your body temperature.
Exercise has a beneficial effect on our circadian rhythm, (our “master body clock”) which is the brains way of telling us that it’s time to sleep or time to be awake. Working out promotes the shifts in the internal body clock, and is very effective in treating problems related to a disturbed circadian rhythm.  Most commonly people with disturbed rhythms are folks that work various shifts or people who travel frequently into different time zones.

Keeping yourself active contributes to a better quality of life too. There are numerous ways to keep
active (only limited to your imagination). Take a walk, (inside a mall or shopping center) or outside (on a trail, sidewalk or in a parking lot) or visit the gym. Anything that requires exertion and movement qualifies as activity. You can become more active simply by taking stairs instead of the elevator or parking farther away from the door at work or a shopping mall.

Keep three things in mind before starting ANY exercise regimen
1. Always check with your doctor first to be sure that you are physically healthy enough to
start a new exercise program, especially people with high blood pressure, have physical
impairments that would prevent them from exercise, and those that have not exercised in a
very long time.
2. Warm up your body first. The process of warming or stretching to loosen the muscles is very
important. Cooling down is equally important after exercise to decrease the buildup of
lactic acid.
3. Determine your body’s best time to exercise. Some find it easier to work out in the EARLY
morning while others find it works better for them to work out at night. Others also find
that the middle of the day or during their lunch hour is the best time to sneak in their work
out. This may take some time to figure out, but once you do, the benefits of exercise,
physically and psychologically will become a regular part of your lifestyle and will promote a
good night’s sleep.

What types of exercises are best for a good night’s sleep?
1. Isometric—those that don’t require much body movement. Rowing or weight lifting.
2. Dynamic—Examples, playing team sports like hockey, basketball or football. These improve
physical fitness and are useful for body and brain.
3. Aerobic—the following aerobic exercises whether in a class setting or on your own will also
help in relief of insomnia. Examples, running, cycling, biking.
Use any of the above, the most important part, just do it!
For additional tips and information, please e mail val@midtown-fitness.com