In a world where stress often disrupts our nights, good sleep is becoming a rare luxury. Yet it is of great importance for our health, well-being and performance. But how can we manage to improve the quality of our sleep? A simple but extremely effective solution lies in sport.
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Why is sleep so important?
Sleep is the state in which our body and mind recover and regenerate. While we sleep, we go through different sleep phases, each of which has an important function: from physical regeneration in the deep sleep phases to memory processing in REM sleep.
Sleep deprivation, on the other hand, can have serious consequences. It impairs our cognitive function, reduces our performance, weakens the immune system and can lead to serious long-term health problems such as cardiovascular disease, diabetes and depression.
How does sport influence sleep quality?
- Stress reduction and relaxation
Regular physical activity helps to reduce stress. Sport promotes the production of endorphins, the so-called ‘happiness hormones’, which increase our well-being and at the same time reduce stress hormones such as cortisol. A lower stress level makes it easier for us to calm down in the evening and fall asleep more easily. - Increasing the quality of sleep
Studies have shown that people who exercise regularly have a higher quality of sleep. They spend more time in the restorative deep sleep phases and less in the less restorative light sleep phases. This leads to more restful and regenerative sleep. - Reduction of sleep disorders
Exercise can also help to alleviate sleep disorders such as insomnia. Endurance sports in particular, such as running, swimming or cycling, have proven to be effective in improving sleep quality and making it easier to fall asleep.
When and how much exercise is ideal for better sleep?
Although exercise is generally good for sleep, there are some aspects that should be considered in order to achieve the best results:
- Timing: Intense exercise right before bedtime can be counterproductive for some people, as the body needs time to wind down. Ideally, exercise should be completed at least two to three hours before bedtime.
- Regularity: As with many aspects of life, regularity is key when it comes to exercise. Just 30 minutes of moderate physical activity most days of the week can make a noticeable difference to sleep quality.
- Intensity: It is not necessary to engage in high-performance sport to benefit from the sleep-promoting effects. Moderate endurance sports are often sufficient. It is important that the activity is enjoyable and does not become an additional source of stress.
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Conclusion: Exercise is the key to better sleep
Sport is an effective way to improve sleep quality. Through regular exercise, we can reduce stress and increase the time we spend in restorative sleep phases. However, it is important that exercise is integrated into the daily routine without overloading the body just before bedtime. Whether it’s a relaxed evening walk or an intensive workout in the afternoon – the main thing is to keep moving!