Exercise is one of the most excellent ways to release stress and heat core body temperature which can really make a difference in how well you sleep.
Exercise Helps You Sleep sounder, longer and feel more energized during the day. It also has many health benefits and improves heart health, blood pressure, builds bone and muscle and can even improve mood and elevating depression and anxiety symptoms.
Our body temperature follows the sun, naturally goes up slightly in the daytime and back down at night time, reaching its low just before morning before rising again.Falling body temperature signals the body that it’s time to sleep. Exercise temperately raises the body temperature in as little as 20 minutes of aerobic exercise is enough to keep the body rise temperature for a period of four to five hours, after which it declines.
Evening exercise vs. morning exercise
- Morning exercise can relieve stress and improve mood. These effects can improve sleep. Also exercising during the day and outdoors exposes us to sunlight and improves sleep by synchronizing our body temperature rhythm.
- Late afternoon or early evening appears to be the most beneficial even low impact exercise like taking a walk in the evening 6-3 hours before bedtime reduces the time to fall asleep.
- Exercising too close to bedtime makes it harder to fall asleep as it stimulates your heart, brain and muscles it also raises body temperature too close before bed with stimulating effects.
- It is best to engage in some activity that raises your heart rate and warms the body. Aerobic exercise, strength-training, stretching, yoga, and other methods of exercise are also beneficial.
Outside of the gym there are many activities you can do to help raise your body’s core temperature.
Housework
Mowing lawns
Taking the stairs
Playing activity with kids
Gardening
Washing the car
Walking briskly round the block
walking the dog
Swimming
Bike Riding