Keeping up with one hobby may regulate the body’s ‘circadian rhythm’ that governs the sleep-wake cycle, a specialist told the Mirror
Forget soothing music and black-out blinds for a better night’s sleep. Experts suggest there’s a more straightforward trick that could be a game-changer.
It turns out the secret weapon is exercise, with several studies drawing to its perks for improved sleep. This includes research from last year which pinpointed fitness as a crucial factor for deeper ‘NREM’ sleep before entering the dreamy ‘REM stage’.
It might sound technical, but NREM and REM are just two of the five stages our bodies cycle through during shut-eye. NREM typically dominates the early part of the night, allowing our bodies to relax and rejuvenate.
REM, meanwhile, is when our minds kick into gear and dreams – especially vivid ones where you can influence the storyline – come to life. “Regular physical activity has been associated with greater emotional wellbeing, and even just one bout of physical activity can elevate mood,” authors of the Nature study wrote.
“On the other hand, poor sleep is associated with mood disorders and affective dysregulation, and sleep disturbances are often comorbid with anxiety and depression.” If the idea of running around for hours puts you off a workout, don’t panic.
Previous research found that ‘adults who exercised for at least 30 minutes a day slept an average of 15 minutes longer than those who did not exercise’. Such minimal fitness also has the potential to slash the severity of disorders like insomnia and sleep apnoea which significantly impact everyday life.
In a similar vein, Rosey Davidson, a leading sleep consultant at Just Chill Baby Sleep previously advised that any exercise ‘within reason’ may improve your sleep. She told the Mirror: “Engaging in regular physical activity helps regulate the body’s internal clock – circadian rhythm – which governs the sleep-wake cycle.
“Exercise can reduce cortisol (our stress hormone) and release of endorphins, which are natural mood lifters. Both of these things will contribute to a better night’s sleep… Getting our steps outside, in the natural light, is far more likely to have a positive impact on our sleep too – with the added bonus of getting in some Vitamin D.”
Beyond this, she encourages people to think critically about their sleep environments. Anything from bedding, temperature and even dinner choices can effect our snoozing patterns.
In regards to the latter, she said: “Spicy foods can cause heartburn and discomfort, which may disrupt sleep […] High-fat or greasy meals may cause indigestion, making it harder to fall asleep, while consuming too much sugar or caffeine close to bedtime can overstimulate the body and delay sleep onset.
“Sugary snacks can lead to blood sugar spikes and crashes, potentially causing night [awakenings], while heavy protein meals can slow digestion and result in more restless sleep.”
