Exercise can be an effective strategy for managing insomnia. Research indicates that regular physical activity helps individuals with insomnia fall asleep faster, stay asleep longer, and improve overall sleep quality. Here are the key ways exercise impacts insomnia:
1. Faster Sleep Onset Studies show that individuals with chronic insomnia can fall asleep up to 13 minutes faster after starting a regular exercise routine.
2. Enhanced Sleep Duration Regular exercise can increase total sleep time by approximately 18 minutes, contributing to more restorative sleep.
3. Comparable to Medications Exercise has been found to be as effective as hypnotic medications in alleviating insomnia symptoms, making it a viable non-pharmacological treatment option.
4. Body Temperature Regulation Exercise raises core body temperature, which subsequently drops post-workout. This cooling effect mimics the natural temperature decline that occurs before sleep, signaling the body that it's time to rest.
5. Reduction of Anxiety and Depression Physical activity releases endorphins, which can alleviate symptoms of anxiety and depression—common contributors to insomnia.
6. Realignment of Circadian Rhythms Exercise, especially when performed at specific times, can help reset the internal body clock, making it easier to fall asleep at desired times.