Sleep and Exercise

To be really healthy, you need to eat well, exercise and sleep well. Studies have shown that sleep improves with exercise. People fell asleep better, had more refreshing sleep, and slept longer when they exercised. This lesson will give suggestions on exercises that you might try to help you sleep better.

Sometimes our lives are so busy we don't have time to exercise. If this is what your life is like, you can try to make exercising a part of your normal life. For instance, don't drive around and around looking for the parking spot closest to the door of the store - park far enough away to give yourself a short, brisk walk. Don't ask the kids to bring in the groceries - carry them in yourself and get some strength building exercise in the 5 or so minutes it takes you. At work, if you have to walk, take the long way round and walk briskly. Take the elevator to two floors below where you need to go and walk up the last 2 flights of stairs. All these little bits of exercise will help and add to your health. And they don't take a lot of time.

Don't make exercising something that is negative or onerous. It should be something that is enjoyable or hardly noticeable in your daily routine. And don't stress over it - that won't help you sleep. If you are out of shape and not used to exercising, start slow - maybe just 5 minutes per day - and work up to longer times as you feel you can.

If you are very overweight or very out of shape, probably the easiest exercise that you can do is move on a rebounder. A rebounder is like a small trampoline that you can easily keep in your home. Amazingly, just bouncing gently on a rebounder can improve your circulation, move the fluids of your lymph system and thus rid yourself of waste, and make you more healthy. In summer, I keep one outside the kitchen door and jump on it after I take out the garbage - at least once a day. They are available online but I got mine at a yard sale.

I, personally, don't like jogging because it makes my head ache. Each step sends a jolt that I dislike through my whole body and ends in a headache. But I can run-on-the-spot on a rebounder very easily. I also like to use a skipping rope on the rebounder. It takes away any jolt that might otherwise disturb me, making these activities non-impact. When I had small children who couldn't be left alone while I took an early morning walk, I used the rebounder a lot. It's also an exercise you can do while watching TV or talking on the phone!

Gentle Exercise on Rebounder

photo © by Myrlande Greenhow

Taking a walk each morning can be very healthy. Go before the sun is high and enjoy the early morning freshness. Walk the dog or just enjoy the neighbourhood - get ideas for your garden from your neighbours, notice who is getting a new driveway or garage, who is watering their lawn or planting trees. If you can go with a friend or family member, you can have a good talk together. Or go with a colleague at lunch time. Walking is one of the cheapest (it requires no special equipment) and easiest exercises and has many benefits besides helping you sleep better - it can reduce stress, loosen tight muscles, lessen depression and anxiety. If you're trying to loose weight, it can also burn calories.

For the best sleep, try to exercise early in the day. This appears to be most helpful because it coincides with our circadian rhythm - our bodies are awake and ready for activity. It's best not to exercise just before going to bed because it can wake you up when what you need to be doing is winding down. If you can only exercise late in the day, use stretching exercises like Pilates. Or do breathing and relaxing exercises.

If you like them, use an exercise spa. Sometimes the fee - the thought of the money you're spending - can be a spur to keep exercising. Or join an exercise group like Curves for women.

If you don't like to be seen exercising by a group of people, then buy an exercise tape, CD or DVD to use in the privacy of your home. Some of these programs are very effective and they use music which helps to keep you going. Find one that you enjoy.

Swimming is a very good low-impact exercise. If you live in an apartment building that has a swimming pool or have your own pool, make use of it. Otherwise use a public pool. Take lessons if you don't know how to swim - it's a worthwhile skill to have.

There are many books on exercising that you can buy or borrow from the library. Don't put off exercising - find something you like and improve your sleep and your whole life.

Related Books and Products

Calbom, Cherie with John Calbom, Sleep Away the Pounds, Warner Wellness, New York, 2007. (In this very informative book, you will find suggestions for exercise.)
Pilates exercises can be helpful.
Other types of exercising tapes are available, too. Here are some DVDs for exercise.
And here are some VHS videos for exercise.

Contents

Sleep and Exercise

Related Books and Products