A recent study revealed the exercises that can improve sleep quality. Find out what they are all about.
Quality sleep is essential to maintaining a good health and general well-beingA recent scientific study discovered a Specific physical exercise that can significantly improve nighttime restThis finding is particularly relevant for those who struggle to fall asleep or maintain restful sleep. Research suggests that small adjustments to our exercise routine can have a significant impact on sleep quality.
The study, published in BMJ Open Sport & Exercise Medicineidentified a innovative approach which involves performing bodyweight exercises spread throughout the day. This strategy has proven to be effective in inducing deeper, more restful sleep. The details of the study reveal how the implementation of this type of physical activity can transform the quality of nighttime rest.
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The best exercise to sleep well
The research included 30 participants who performed two different routines for a week. In one case, participants remained seated for four hours before going to bed. In the other, they performed exercises every 30 minutes during the same period. The exercises used were squats, calf raises and knee raises.
The results showed that Participants who performed interval training slept an average of 27 minutes longer than the previous night. This finding suggests that alternating periods of activity and rest may have a positive impact on sleep. The technique is based on keeping the body moving without causing excessive fatigue, which seems to help improve sleep quality.
Recommendations for implementing exercise into your nighttime routine:
To make the most of the benefits of exercise on your sleep quality, consider the following recommendations:
- Keep the consistency: Perform these exercises regularly to see improvements in sleep duration and quality.
- Control the intensity: Make sure the exercises are gentle and do not cause excessive fatigue.
- Combine with a balanced diet: A good diet combined with exercise can enhance the positive effects on your sleep.
Source: Ambito
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