Improve Your Sleep Quality by Exercising

In this month's edition of the journal Mental Health and Physical Activity, researchers found that sleep quality improved through participation in regular physical activity.  Among adults in the United States, about 35 to 40 percent of the population has problems with falling asleep or with daytime sleepiness.  In this study of more than 2,600 men and women, ages 18-85, researchers found that 150 minutes of moderate to vigorous activity a week provided a 65% improvement in sleep quality.  Study participants also reported feeling less sleepy during the day as compared to those with less physical activity.

We all know physical activity has many health benefits.  This study shows another positive effect of regular physical activity.  In 2008, studies showed more than 56 million sleeping pill prescriptions were filled, up 54% in four years.  According to one of the authors in this study, Brad Cardinal, a professor of exercise science at Oregon State University, "increasingly, the scientific evidence is encouraging as regular physical activity may serve as a non-pharmaceutical alternative to improve sleep."

The American College of Sports Medicine (ACSM) and American Heart Association (AHA) both recommend 30 minutes of daily, moderate-intensity activity five days a week.  This equates to the 150 minutes mentioned above.  Are you getting enough physical activity in your day?  Regular physical activity will not only benefit your waistline but also many other aspects of your life, including sleep.  While many studies have shown that regular exercise doesn't necessarily increase the quantity of sleep, researchers are finding improvements in sleep quality.  During sleep your body repairs cells and resets bodily functions.  Lack of quality sleep inhibits vital processes which can ultimately lead to sickness and injuries.

If you are feeling sleepy throughout the day, take a look back at your sleep habits then evaluate how often you exercise.  While it might be tempting to sacrifice exercise for sleep, you will be better off in the long run by adding in that dose of daily exercise.  In our next blog, we will look at how to improve the quality of your sleep by changing your actual sleep habits.  

In the meantime, get up, get physical, get healthy, and sleep better!!!