Can exercise help reduce sleep debt?

Regular exercise is a potent mechanism for assisting in the recovery from sleep debt through a number of biological systems. Exercise is an excellent regulator of both the circadian rhythm and stress response. However, timing and intensity determine whether it is helpful or hurtful to that restoration. I have prescribed exercise protocols for hundreds of sleep-deprived clients with measurable success.

Working hard is more important than working long regarding sleep benefit. Moderate exercise helps you restore yourself most effectively. Work at 60-70% maximum heart rate for 30 minutes. This removes the stress hormones but will not over-stimulate the system. I recommend brisk walking as a convenient option for most beginners in recovery.

Exercising in the evening requires careful regulation. Engaging in serious exercise within the last four hours before bed can raise core body temperature and increase adrenaline output. This leads to a significant delay in falling asleep. Gentle forms of exercise, such as stretching or yoga, will enhance sleep quality. This reduces muscle tension without stimulating the metabolism.

Consistency trumps sporadic, vigorous exercise in regulating sleep patterns. Regular moderate exercise establishes predictable patterns in the biological system. The body anticipates the movement and adjusts hormonal periodicities. This steadiness improves both the quality of sleep and recuperative efficiency. Three times a week shows better results than varied marathon programs of scant duration.

Start using exercise strategically today. Include three walks each week in the morning. Monitor your sleep quality changes in an easy recorder or journal. Gradually increase your duration before intensity. Most of my clients report sleeping more soundly after two weeks. Movement becomes medicine in your sleep recovery process.

Read the full article: Sleep Debt Recovery: Essential Guide