Exercise and sleep with Advanced PT, Nasreen Alexandra Davison
Every system in our bodies is affected by how we sleep. Good sleep supports heart health, immunity and brain power and getting enough of the right type is the holy grail for overall wellbeing.
The great news is that regular, moderate exercise is a proven way to help you fall asleep faster and stay asleep longer.
Research published by the Sleep Foundation showed that people with insomnia who began a programme of moderate exercise gained more than half an hour of extra sleep each night, a dream right!
During exercise your body temperature goes up, and as your heart rate slows upon cool down, your body temperature drops. This mimics the natural change when your body cools down in the evening as it prepares for sleep. It's thought this signals to your brain that it’s time to sleep.
We asked qualified PT and Pilates instructor, Nasreen Alexandra Davison* for her top snoozing tips.
Know your ability
We're all different and depending on your age and general fitness, what might be 'moderate' for one person could be too strenuous for another. If you're new to exercise it's always best to check with your GP before starting a new programme. We should all be aiming for at least 150 minutes of moderate activity a week, spread evenly over 4 to 5 days. But don't worry if that's too much right now. Even if you can only manage a few minutes, make a start and build up from there.
Get out of breath
To get the benefit of a session of moderate aerobic exercise you should aim to be slightly out of breath for at least 30 minutes. Some examples include brisk walking, hiking, riding a bike or dancing!
Make it social
If you struggle to get motivated to exercise, joining an organised group is proven to help you stick with it. Plus, the social aspect of being with others can maximise endorphin release and help reduce stress, in turn helping you to supercharge your sleep potential.
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*Nasreen Alexandra Davison is the founder of Keystone Sports Therapy. She is a qualified Advanced Personal Trainer (Level 4), Sports Massage Therapist (Level 4) and Exercise Referral Specialist with a focus on Lower Back Pain.