For those struggling with insomnia, cardio workouts, also called aerobic exercise, are often recommended as the best type of exercise to improve sleep.
The Role of Exercise in Combating Insomnia
If you deal with insomnia, incorporating physical activity into your routine can be a powerful tool. According to the provided reference, cardio workouts, such as swimming, biking, jogging, or walking, may help you sleep. These types of exercises, which increase your heart rate and improve circulation, have been shown to have positive effects on sleep quality.
Beyond just improving sleep, regular exercise can also potentially see some improvement in sleep apnea symptoms, although this is a separate condition often linked to poor sleep.
Cardio Intensity Matters
While getting moving is beneficial, the intensity of your workout might play a role. The reference notes that some studies suggest moderate-intensity cardio is better than more intense exercise for sleep health. This means you don't necessarily need to engage in vigorous, high-impact activities to reap the sleep benefits. A steady, moderate effort is often sufficient and potentially more effective for sleep specifically.
Recommended Aerobic Exercises for Better Sleep
Based on the reference and general recommendations, several types of aerobic exercise can be helpful.
Here are some examples:
- Walking: A simple yet effective option.
- Jogging/Running: Can be done outdoors or on a treadmill.
- Biking: Enjoy a ride outside or use a stationary bike.
- Swimming: A great full-body, low-impact workout.
Aim for moderate intensity where you can talk but not sing. Consistency is key for the best results.
Key Takeaways
- Cardio (aerobic) exercise is recommended for insomnia.
- Moderate intensity may be more beneficial for sleep than high intensity.
- Examples include walking, jogging, biking, and swimming.
Incorporating regular, moderate-intensity cardio exercise into your lifestyle is a practical step toward improving sleep quality for those with insomnia.
