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January 15th, 2008

Does exercise really help you sleep better?

Many Hilton Head Health guests have posed this question to me recently, all with a common aim: curing their insomnia.  In fact, 38% of Americans are known to suffer from insomnia and more than half of all sleep apnea sufferers are overweight. 

Restless Leg Syndrome Effects 12 Million Americans

The newest enemy of sleep is RLS, better known as Restless Leg Syndrome, which now affects nearly 12 million Americans.  As sleep disorders become more common the need for a solution has been plaguing researchers.  Luckily, new studies are extremely encouraging.

A recent Stanford University Medical School study may come as no surprise: middle age and older people report sleeping better when they add regular exercise to their routine.  After 16 weeks in a moderate intensity exercise program, subjects were able to fall asleep about 15 minutes earlier and sleep about 45 minutes longer every night.  Participants exercised at least four times a week.  Twice a week they participated in an organized aerobics class, which included 30 minutes of endurance training or body sculpting.  The other two times they exercised on their own, doing 40 minutes of brisk walking or stationary bike riding.

Here are some tips to help you improve your sleep with exercise:

• Try not to exercise within 4 hours of going to sleep.  A drop in body temperature facilitates a better night’s sleep.
• Structured exercise programs aimed at improving sleep should include a moderate level of intensity during aerobic/cardio exercise.  Non-aerobic exercises (like yoga, Pilates, or strength training) alone have not been shown to help sleep patterns.
• Improvements may take several weeks to a month, so stick with it.

Need to boost your workout or have a burning fitness question?  If so, ask Adam, Director of Lifetime Fitness, answer your fitness questions.  Email GetSerious@hhhealth.com and put “Fitness Facts” in the subject line.

Entry Filed under: Healthy Lifestyle Research, Weight Loss, Fitness and Health