by We all know that sleep is essential for our health – it affects everything from mood and memory to heart. Nevertheless, millions of us are awake every night and struggle to switch off. In fact, it is assumed that about every third people in Great Britain experience insomnia, which can increase the risk of mental health problems, dementia and cardiovascular problems.
However, if you have difficulty getting shuteye, you can do things to help. While sleeping pills and cognitive behavioral therapy (CBT) are sometimes used to treat insomnia, they are not for everyone. For this reason, researchers have examined other accessible options that people can try at home.
New analysis, published in the British Medical Journal, focuses on inexpensive, risk-based treatments from gentle movement up to brisk walks and found three types in particular that can support better sleep.
These forms of activity are not only widespread, but also slightly in their daily routine.
What did the study say?
The researchers compared 13 different types of treatment of insomnia by examining data from 22 high -quality studies with 1,348 participants. This included:
-
CBT
-
Sleepygiene advice – z. B. to ensure
-
acupuncture
-
Exercise -based treatments
In order to compare the results, they analyzed the sleep quality of the participants and also pursued things like improvements throughout sleep time, the number of night watch and the time that was needed to fall asleep.
The researchers say that CBT “leads to a great increase in the entire sleep time” based on sleep diary data, but these special training-based interventions have also surprisingly well.
The three best exercises for better sleep
The sleep advantages were measured differently through the top exercises, but all three showed strong results in their own way. According to the knowledge, these were the outstanding achievements:
🧘 yoga
Yoga showed some of the most impressive results in the sleep categories.
-
Sleep time: Increased by almost 2 hours
-
Sleep efficiency (time that is integrated in bed): Improves by 15%
-
The time that spent at night: Reduced by almost 1 hour
-
S or sleeping latency (time to fall asleep): Shortened by about 30 minutes
The researchers believe that yoga’s focus on mindfulness, breathing and body awareness could help reduce anxiety what a main driver can be for sleep problems.
“Yoga can change brain activity, causing fear and depressive symptoms that often affect good sleep,” said the authors.
How to start: Search for beginners Yoga videos online – many, including the extremely popular yoga with Adrienne, are free. You can also check whether your local center offers courses.
🥋 Tai chi
This gentle, flowing martial art had one of the most constant positive effects on sleep.
-
Sleep time: Increased by more than 50 minutes
-
The time that spent at night: Cut over 30 minutes
-
S or sleeping latency (time to fall asleep): Reduced by 25 minutes
-
Sleep quality (time that fell asleep in bed): Showed improvements with up to 2 years
According to the study, Tai Chi’s emphasis can dampen the activity of the nervous system and to lower the activity of the nervous system and to lower the hyperarousal (the feeling of being marginally) and fear that can all affect the sleep of a good night.
“The combination of meditative movement and mindfulness can promote emotional regulation and reduce fear,” said the researchers.
How to start: Some local UKS CUS not only offer offers from some community centers and leisure centers, especially for older adults.
🚶 go or jog
Would you prefer to be outside in the fresh air? Going or jogging came out as another top training option to alleviate symptoms.
While the study did not spread the results for sleep time or efficiency as for yoga or Tai Chi, the Insomnia heavy speed of the participants was reduced by 10 points.
The researchers suggest that this could be due to aerobic activity, the melatonin increases a hormone that regulates the Wake Sleep cycle-and helps them to feel physically tired, fall (and stay) easier.
How to start: Try to start with a brisk walk and insert short intervals of faster walking or jogging. If you want to build the distance, the free NHS couch for 5 km program could reach a little more than three miles in just nine weeks.
Why movement could work for sleep
While every activity works a little differently, they all seem to promote a more relaxing sleep when:
-
Treat stress and fear
-
Increasing physical fatigue (which promotes better calm)
-
Increase melatonin (the sleep hormone)
-
Support of emotional resistance and reduction of the mental “chatter”
Remember that it is best to avoid intensive workouts shortly before going to bed – you can feel too wired. The sessions in the morning or early evening are usually best when you strive for a better sleep.
If you still have to struggle with sleep despite the trying of these techniques, talk to your family doctor for advice.
Read more about sleep:
