The most effective insomnia treatment of American
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Medicine or exercise - which is better for insomnia?
Researcher psychologist Kelly Glazer Baron of Rush University said: "There have been more studies over the last decade showing that doing exercises can reduce insomnia. In a study we did, for example, older women with insomnia say that their sleep improves when they do exercises, they have more energy and less depression."
Christopher Kline, who studied sleep through the lens of sport, agreed with Christopher Kline, a professor at Christopher Kline of the University of Pittsburgh, who has studied sleep through exercise and physical activity. The results showed that doing exercise could improve measures of sleep quality from objective reports of experiments.
According to Shawn Youngstedt, a sleep researcher at Arizona State University, we should consider the potential disadvantages of sleeping pills.
Youngstedt said, "Sleeping pills are very dangerous, they cause infections, swelling and dementia in the elderly, and they will lose efficiency after a few weeks."
This is good news for 18 million Americans who are having trouble sleeping, a dangerous disorder that stops breathing for one minute at night. Doing exercises can prevent those things.
"For sleep apnea, doing exercises is always recommended as a cure," Kline said. "Doing exercises is mainly for losing weight slowly instead of dieting, because people with sleep apnea are often overweight or obesity. Additionally, doing exercise alone reduces the incidence of sleep apnea by as much as 25% during a 12-week period."
Doing exercises improves sleep
According to experts, finding safe and healthy treatment for sleep disorders such as insomnia, sleep apnea and unsafe legs is important because insomnia is a major risk factor for disease and unhealthy conditions such as stroke, heart attack, high blood pressure, diabetes and obesity.
"There are a lot of documents that show people who do exercises have better sleep," Baron said. "People who do exercises have reported deeper sleep and reduced waking hours, and more people who feel depressed have better moods."
How to do exercises to sleep well?
Most sleep study books recommend that we spend at least an hour a day doing moderate aerobic exercises, along with training the strength or resistance of each muscle group twice a week.
Kline says that "fast walking, light biking, elliptical machines, anything that increase your heart rate so you can still talk while exercising but catch your breath. That is considered moderate exercise."
Doing exercise outside is very good
Youngstedt added: "I think trying to do it outside of nature is also very useful, because the light is brilliant. Other studies show that people who do exercises less than the recommended quantity, and those people who practice more in time and intensity will have different effects. Only when you are exercising as an exercise athlete can actually affect sleep quality.
What is the best time of day to do exercises?
The experts often say morning is best. In fact, any exercise within six hours before bedtime is discouraged.
Youngstedt said: “Exercises should be avoided at night. There are about 10% of us who do exercises at night have sleepless nights, but I personally think it's because their body is not familiar. If exercising at night, watch out for hours before bedtime to sleep well."
"People who have a habit of staying up late can hardly wake up early in the morning," said Baron. But if you can make a little sacrifice to do exercises in the morning, it will give you better health and good sleep.”
By: Oralie Smith