Sleep Deficiency
In a recent study, the Center for Disease Control and Prevention found that about one third of the adult American population experiences sleep deficiency; they sleep fewer than seven hours of sleep on a regular basis. Seven hours is usually considered to be the minimum amount of time adults should sleep in order to reduce risk of heart disease, high blood pressure, diabetes, and mental distress.
How to Increase Sleep
Changing your sleep routine can certainly be challenging, especially with all the distractions in this technological era. However, there are remedies that may help you rest easier at night. If you have sleep deficiency and find yourself struggling to fall and stay asleep, you might want to consider adding exercise and/or light stretching to your lifestyle.
figure credit: murat deniz
Moderate Aerobic Exercise Improves Sleep Deficiency
Research suggests that moderate aerobic exercise improves the amount we sleep so it can help with sleep deficiency. Twenty or 30 minutes of aerobic exercise is sufficient to raise body temperature. However, afterwards, people who exercise will see a decrease in their body temperature; and this decreased body temperature will continue for hours after the exercise. This lower body temperature helps you to sleep better. This is why our body’s core temperature begins to fall just as we are getting ready for bed. This process is the product of our circadian rhythm, which is our body’s time management system. Thus, moderate aerobic exercise can help you to fall and stay asleep.
However, do keep in mind that you should avoid exercising directly before bed. The stimulation will make it difficult for your body to wind down when it’s time to sleep. Maintaining a daily schedule that incorporates exercise and consistent sleep patterns will improve the not only the duration of your slumber, but also the quality or sleep.
Exercise Improves Quality of Sleep
Think of exercise as a driver for the demand in sleep. The purpose of sleep is to heal, restore, and regenerate cells and tissues. Our growth in strength is made possible by micro tears in our muscle fiber. The increased demand for cell regeneration and restoration means an increased demand for sleep, right? It’s been proven that physical activity not only results in more sleep, but also results in longer periods of deep sleep. Deep sleep, also known as slow-wave sleep, is responsible for the regenerative healing and restoration that occurs in our body. Slow-wave sleep is not only beneficial for muscle and tissue recovery, but also improves the overall quality of our sleep as well. And because slow-wave sleep is the deepest sleep we can achieve, it means fewer disruptions to our sleep throughout the night.
Digital COMT
Did you know that Digital COMT (Digital Clinical Orthopedic Manual Therapy), Dr. Joe Muscolino’s continuing education video streaming subscription service for manual therapists and movement professionals, has an entire folder on Complementary Alternative Medicine (CAM), and six separate folders with video lessons on Manual Therapy Treatment? Digital COMT adds seven new video lessons each and every week. And nothing ever goes away! Click here for more information.
Exercise Improves Quality of Life
It has been found that exercise not only helps people with sleep deficiency, but it also improves the quality of life and mood in individuals with chronic primary insomnia. Many of us live hectic lives. Whether it’s about the past, the present, or the future, our minds tend to drift toward anxious thoughts while we lie awake in bed. Exercise can help fight those racing thoughts, lowering anxiety and therefore improving sleep. How…?
Exercise releases the hormone cortisol. Cortisol is an essential component in fighting stressors and controlling blood pressure. This, in turn, helps us create a relaxed state for ourselves right before bed. Exercise also causes the release of serotonin. Serotonin is responsible for happiness, restful sleep, and makes exercise a pleasurable experience. Serotonin is also important for keeping our minds clear. Especially late at night when drifting thoughts are preventing us from counting sheep. And exercise releases another feel-good hormone, dopamine, as well as the body’s natural pain killers, endorphins.
And Sleep Improves Exercise
Further, exercise and sleep are mutually beneficial. Not only does exercise improve quantity and quality of sleep; a good night’s sleep will also improve our exercise routine, whether it is performance in the gym, around the track, or on the field.
figure credit: jacob lund
Light Stretching
In addition to adding moderate aerobic exercise to our lives, you might want to consider light stretching before bed. Not only does stretching relax muscles, it also improves blood flow. Say goodbye to tossing and turning. Click here for a few lists of stretches you can do shortly before bed to improve your sleep.
Figure Credit: People Images
Improve the ZZZs
Changes in our lifestyle can have a profound effect on people with sleep deficiency. It can have a profound effect on our sleep patterns, both quantity and quality of sleep. So, if you are experiencing transient or chronic challenges with sleep, consider adding in aerobic exercise or light stretching to your routine and see if the ZZZs improve!
This blog post article was primarily written by Alex Leaf (alexleaf@gmail.com).
(Click here for the blog post article: The Importance of Sleep.)
Did you know that Digital COMT (Digital Clinical Orthopedic Manual Therapy), Dr. Joe Muscolino’s continuing education video streaming subscription service for manual therapists and movement professionals, has an entire folder on Complementary Alternative Medicine (CAM), and six separate folders with video lessons on Manual Therapy Treatment? Digital COMT adds seven new video lessons each and every week. And nothing ever goes away! Click here for more information.
