| Wellness
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💡 TLDR
Hey girl, here’s the deal. Struggling with insomnia can feel like a never-ending cycle of tossing and turning, grogginess, and exhaustion. But get this – a new study reveals that certain workouts can …
Hey girl, here’s the deal. Struggling with insomnia can feel like a never-ending cycle of tossing and turning, grogginess, and exhaustion. But get this – a new study reveals that certain workouts can help you sleep better than others. So, let’s dive in and find out which ones are worth your time!
First things first: researchers pulled data from 22 randomized controlled trials to test the effects of various interventions on insomnia patients. Among them were seven exercise-based options – yoga, tai chi, walking or jogging, strength training, a combo of aerobic exercise and strength training, a mix of aerobic exercise and therapy, and mixed aerobic exercises.
Now, here’s where it gets interesting: the data showed that people who exercised slept longer, fell asleep faster, and woke up less often during the night. But when they dug deeper, they found that yoga, tai chi, and walking or jogging were linked to the most significant improvements in insomnia – and each one offers unique benefits!
Yoga, for instance, gave the biggest boost in total sleep time. It’s believed that yoga helps alleviate anxiety and depression, contributing to better sleep. On the other hand, tai chi improved sleep quality in ways that lasted even months later. This low-impact martial art promotes relaxation by shifting your nervous system into a lower gear – talk about zen!
💫 All of these factors contribute to better sleep quality.
Walking or jogging isn’t just great for your physical fitness; it also reduces cortisol levels, helps regulate emotions, and triggers melatonin secretion. All of these factors contribute to better sleep quality.
The bottom line? These exercises all have one thing in common: a low barrier to entry. They’re low-cost, come with minimal side effects, and are highly accessible – making them perfect for anyone looking to improve their sleep. But don’t worry if yoga, tai chi, or walking doesn’t vibe with you – other types of exercise like Pilates and strength training can still help!
So, here’s the question: have you tried incorporating any of these exercises into your routine? Let us know how it went in the comments below! Remember, consistency is key. Aim for around an hour of movement, four to five times a week, and try to avoid vigorous physical activity within four hours of bedtime. Sweet dreams, girl!
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❓ People Also Ask
What exercises are effective in improving insomnia?
The article mentions yoga, tai chi, and walking as workouts proven to help alleviate insomnia.
Are there specific times for exercising to improve sleep quality?
The article suggests exercising around 4-6 hours before bedtime for optimal sleep benefits.
💬 What do you think? Let us know in the comments! 👇