Tips to Help You Sleep Better
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Lead author James W. Whitworth, PhD, a postdoctoral researcher at Boston University School of Medicine, believes the intensity of the strength-training workout was key to improving sleep, explaining, “[Studies show that] moderate and high-intensity exercise produce larger improvements in sleep when compared to low-intensity exercise. The high-intensity workouts included 2–3 sets of five resistance-training exercises over a 20-minute period; those in the strength-training group fell asleep faster and reported higher quality sleep than those who did not exercise. Not only does weight training take credit for helping you sleep better, some researchers also say it helps you fall asleep faster and even sleep more deeply; this is because muscle growth and deep sleep are interdependent. For example, when you sleep deeply, it aids your body’s hormone balance, which in turn helps the repair and growth of muscle.
There’s more evidence to support moderate-intensity aerobic exercise for sleep than strength training. But strength workouts may benefit sleep quality as well. The important thing is to exercise consistently and, if possible, earlier in the day, as most evidence supports morning workouts for better sleep. This thermal effect of strength training can explain why the participants had a really sound sleep.
Lifting weights in the day will keep you awake longer in bed while lifting later in the day can help you sleep better. Strength training can help, sports scientists at Appalachian State University in the US discovered. According to their study, doing strength training early in the morning helps you fall asleep earlier at night, and doing strength training later in the day reduces the number of times you wake up during the night. So playing a sport, going swimming, doing strength training or yoga in the evening is the best bet to avoid day time napping and stay fit. You can do the upside down relaxation pose with your legs propped up against the wall or do stretching exercises like child pose and goddess stretch before tuning in to sleep.
Researchers found that lifting weights in the morning helped subjects fall asleep about 45 minutes faster. Lifting weights in the evening improved the actual quality of sleep. This may be because resistance training acts warms the body internally, sort of like a pre-bed bath. Strength training: surprisingly soothing. If you’re a strength trainee, sleep may be amongst the key components that helps you to add the next 10 pounds to your bench, or 20 pounds to your squat.
Incorporating healthy sleep into an overall fitness-oriented lifestyle will optimize your general health and help ensure your strength progression for many years to come. One way resistance training might be beneficial is by promoting better sleep. In an interesting study, young women with GAD were randomly assigned to.
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