Why does regular exercise improve sleep quality?

It is said that the quality of sleep has a great impact on health, but there are many people who are actually struggling to get quality sleep. In order to get a good quality sleep, it is necessary to take measures such as 'taking a hot bath at night' and 'not using a smartphone just before going to bed'. ``Exercise helps improve sleep quality,'' said Emma Sweeney, a lecturer in kinesiology and nutrition at Nottingham Trent University, explaining why.

Exercise really can help you sleep better at night – here's why that may be
https://theconversation.com/exercise-really-can-help-you-sleep-better-at-night-heres-why-that-may-be-192427

According to a study published in 2015, it was shown that regular short exercise several times a week leads to better quality sleep. Among the exercises, aerobic exercise such as cycling, running, and walking is effective, and it seems that even just 30 minutes of aerobic exercise shortens the time to fall asleep and increases sleep efficiency.

In a study published in 2018, people who performed resistance exercises that load their muscles, such as squats, push-ups, and dumbbells, about three times a week also reported improved sleep. Furthermore , a study published in January 2019 reported that regular resistance exercise helped people who tended to have insomnia fall asleep faster and sleep more efficiently.

However, Sweeney says, ``The impact of resistance exercise on sleep quality has not been studied much, so we need to be cautious about drawing conclusions.''

In this way, exercise has been shown to be of great help in improving the quality of sleep, but according to Mr. Sweeney, it seems that it is not completely clarified why exercise improves the quality of sleep.

One theory is that circadian rhythms and hormones play a role. Humans have a 24-hour internal clock called the circadian rhythm. This circadian rhythm is regulated by melatonin , which is secreted by the pineal gland in the brain. When melatonin is released from the pineal gland, your pulse and blood pressure drop, so your body recognizes that you're ready for sleep, and you feel sleepy. A study published in April 2019 found that exercising during the day accelerates the release of melatonin, which Sweeney speculates may be why exercise shortens the time it takes to fall asleep. increase.

When you exercise, your core temperature, which is the temperature inside your body, rises. And when you finish exercising, your core body temperature will gradually drop. Previous studies have shown that this decrease in core body temperature also promotes a reduction in the time it takes to fall asleep. Exercise also releases endorphins , which can have a positive impact on your mental health and may improve your sleep quality.

``While more research is still needed to unequivocally explain why exercise affects different aspects of sleep, it is clear that exercise is beneficial for sleep. Just a few minutes of exercise can help you fall asleep faster and wake up feeling refreshed the next morning. A variety of exercises such as running, swimming, weight training, and walking have been associated with improved sleep quality, so it's a good idea to choose an activity that you enjoy.' did.