It turned out that light exercise dramatically improves the quality of sleep
Although it is known that "quality of sleep" is important for living healthily, it is known that "moderate exercise" improves sleep quality. About the points improved by exercise Health related information blogWithingsIt explains.
The impacts of physical activity on sleep
In the research, 9,000 subjects from January to August 2014 were assigned an activity tracker "Withings Pulse"And carried out extensive research on the relationship between exercise and sleep. In the survey, we investigated each of the bedtime, the sleeping time, and the day when the exercise was exercised for each of three types of exercise such as intense exercise more than 20 minutes and light exercise more than 3 hours.
The graph below summarizes the findings. The bar graph above is for the day when you did not exercise, the average value of bedtime is 0:16 am, the average wake time is 7:04 am and the average sleeping time is 6 hours 48 minutes . On the other hand, the data on the day when exercising was on the bottom bar graph, the average value of bedtime was 11:40 pm, the average value of wake time was 6:42 am and the average sleeping time was 7 hours 2 minutes It was.
In other words, it can be read from the graph that the day of exercise was relatively early, early hours woke up and sleeping time was up. Not only that, it goes to a deep sleep as "the quality of sleep"Non-REM sleepThe examination also revealed that the average time of non-REM sleep on non-exercise days was 3 hours 20 minutes on average, while the exercise day was 3 hours and 39 minutes on average. In other words, it was found that on the exercise day the average 19 minutes of deep sleep was lengthened, leading to recovery of muscle and brain cells. Furthermore, when examining the rate of occurrence at midnight, I heard that it was also found that the day when not exercising increased by 13% compared to the day of exercise.
In addition, in the survey, sports three times a week for 30 minutes improves sleep quality rather than reducing hours worked per week for one and a half hours, and a medium load of running, walking, swimming, cycling, etc. It is also known that keeping such exercise steady is effective to keep the quality of sleep high, and those who exercise in the morning rather than evening tend to raise adrenaline level and invite deep sleep.
Although it was found that the survey of this time has an effect on improving the quality of sleep irrespective of the severity of exercise, at the same time, the reverse facts have come to light. That means that when sleeping time is short or sleep quality is poor, the motivation to exercise goes down. In other words, a negative spiral of sleep deprivation → exercise shortage → deterioration of sleep quality ... ... can occur. It seems to be said that "moderate exercise" is important for taking better quality sleep and improving health.
in Science, Posted by darkhorse_log