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Do not sleep well?
This is the workout that will help you fall asleep
Anxiety, depression, difficulty concentrating - these are just some of the problems that result from poor sleep at night.
For years there has been talk that one of the best ways to improve your sleep is to exercise regularly - but now it turns out that there is one workout that can do it better than the rest.
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Wednesday, 03 November 2021, 06:07 Updated: 07:22
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No one needs to tell you that exercise and sleep are important.
You feel great when you "peck" over the desk at work, or when you exhale effortlessly after going up three floors of stairs.
It may not be new to you that exercise significantly improves sleep quality and chances of falling asleep, but in case you did not know - we will find that an extensive comparative review published in the journal Preventive Medicine and examining a series of studies on the subject proved beyond doubt On top of each other.
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But the irony of this whole story is that even though we know that exercise improves health in so many respects and also helps us sleep better, especially when we suffer from sleep problems - the motivation to wear sports clothes and go to the gym just drops.
And the more we give up training, the more we will continue to suffer from sleep problems.
Add to that mental stress, small children at home and too many screens - and you get a particularly vicious vicious circle that is very hard to break.
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To get out of this loop, it is important to work smart and not hard.
This means, among other things, understanding what is the most effective strategy to ensure better sleep.
Of course any exercise will help in this task, but there are actions that in this context are considered more effective than others.
A scientific review published in the journal Sleep Medicine Reviews examined 15 studies to examine which sport contributes the most to good sleep.
The findings, it is important to understand, did not provide an unequivocal determination, but found that certain types of exercise affect different aspects of sleep differently.
Running is good, but not great
The review revealed, among other things, that high-intensity training, such as "sprint" training and breaks (HIIT), which took place between two and four hours before bedtime, helped to fall asleep faster and prolong sleep time.
However, such intense workouts conducted at bedtime led to the opposite result and impaired sleep quality.
It is important to note that such training, even if performed about two hours or more before falling asleep, has in some cases shortened the REM year.
This is a stage in sleep also known as "dream sleep", and is estimated to play an important role in learning and memory.
Intensive training an hour before bedtime impairs sleep quality.
Woman has difficulty sleeping (Photo: Giphy)
But there is a particular type of training that is found to be most effective for improving sleep in all aspects. Quite surprisingly, cycling is actually the most effective strategy here, according to the results of the review. The researchers noted that those who rode bicycles in the hours before bed enjoyed deeper and better quality sleep.
They also saw that the efficiency of cycling was greater than that of running in the evening. However, they also made sure to note that in the study they examined running on a track and riding a spinning bike indoors - rather than these outdoor activities. They explained the reason for the difference between the two workouts as follows: "Unlike cycling, running can increase physiological and psychological stress, as well as post-workout muscle pain, which can adversely affect sleep."
Another interesting finding that emerges from this review is also related to the length of training. The data show, among other things, that the longest sleep was recorded in those who trained for 30 to 60 minutes, between two and four hours before going to bed.
And why is it so critical?
Because sleep affects us much more than we tend to think.
One study showed, for example, that it is enough to sleep another half hour a day on average to reduce stress and anxiety - and improve the ability to pay attention and concentrate.
Another study found that those who go to bed early and get up early can significantly reduce their risk of depression.
So it is clear that cycling in the evening will not solve all the problems in life and will not guarantee a perfect sleep, but it can definitely give another little roll in the right direction on the way to a more balanced life.
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