Exercise for Insomnia

Exercise and close your eyes

Many people call exercise “nature’s best tranquilizer.” Doctors believe that regular, moderate exercise increases a person’s ability to fall asleep and sleep soundly at night. Studies show that regular exercise works especially well for preventing insomnia among older adults, who used to sleep well at night but who find it harder to sleep as they get older. Exercise also helps young adults to experience a deeper, more restful sleep. It is commonly thought that exercise works by tiring people out, and that insomniacs should exercise right before bed. This is a misconception, however. Exercise tends to increase alertness at first, but after several hours, it becomes easier to fall asleep. Studies show that exercise is most helpful if it is undertaken well before bedtime, and, if possible, before dinner.

Using Exercise to Prevent Insomnia

Method

• Do any moderate-intensity exercise that you enjoy, for about 30-45 minutes, several hours before bedtime. If possible, exercise before eating dinner.
• Many people find it helpful to take an evening walk, followed by a warm bath, right before bedtime.
• Some types of exercise, such as yoga and tai chi, have been studied for their effects on insomnia. In a Harvard study, people who did yoga for 30-45 minutes daily feel asleep 30 percent faster and had 35 percent fewer night waking than people who did not do yoga every day.

Why It Works

Most people with chronic insomnia have increased levels of stress hormones in their blood, keeping them chronically hyperaroused and awake. Exercise increases stress hormones initially, but several hours after exercise ceases, stress levels drop again.

Precautions

It is always a good idea to check with your doctor before beginning a regular program of exercise, especially if you are not used to it.

More Remedies

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