How to get better sleep? Regular training can help
In today's world, stress and lack of time are common obstacles to getting enough sleep and a quality life. However, regular exercise is one way to achieve better sleep and overall well-being.
If you are interested in what benefits regular exercise can bring you in terms of sleep and regeneration, continue reading.
Improving sleep quality
Regular exercise increases the amount of deep sleep phase, which is important for the recovery of the body and mental functions. This improvement in sleep quality can lead to better recovery after demanding days and higher productivity at work and in personal life.
Reducing stress and anxiety
Physical activity helps in the production of endorphins, which are known as "happiness hormones". These hormones improve mood and help reduce stress and anxiety. Since stress and anxiety are often the reasons for insomnia and sleep problems, regular exercise can significantly contribute to improving the sleep regime.
Our tip: Also read our article on how regular exercise can help you increase your work efficiency.
Improving the sleep rhythm
Training, especially if it is regular and performed at the same time every day, can help stabilize the sleep rhythm. In this way, the body learns when to be active and when it is time for rest and sleep. This routine can improve sleep hygiene and help achieve better quality sleep.
Reducing the risk of insomnia
Regular exercise increases the production of hormones that promote sleep, such as melatonin. Melatonin helps regulate the sleep cycle and maintain sleep during the night. People who exercise regularly have a lower risk of developing insomnia or other sleep disorders.
Improving health and fitness
Regular exercise brings many benefits for overall health and fitness. These include, for example, improving cardiovascular health, increasing strength and endurance, or reducing the risk of chronic diseases. When a person feels physically and mentally healthier, their sleep also improves. The result is better recovery, increased energy, and overall well-being.
Improving the respiratory system
Physical activity, especially cardiovascular exercise, strengthens the respiratory muscles and increases lung capacity. In this way, it helps to improve breathing during sleep and reduces the risk of sleep apnea or other respiratory disorders associated with sleep.
Increasing resistance to fatigue
Regular exercise increases the body's ability to cope with stress and fatigue. When we are physically active, our body becomes more effective in recovering and resisting fatigue. In this way, we can achieve better quality sleep and cope more easily with demanding days.
5 tips on how to start with regular training
1. Choosing a suitable physical activity
Choose a suitable form of exercise that suits you and you enjoy. It can be walking, running, CrossFit, yoga, swimming, strength training, or other activities.
2. Set a REALISTIC training plan
Set a realistic and achievable training plan that includes at least 150 minutes of moderate cardiovascular exercise or 75 minutes of intense exercise per week, combined with strength training for all major muscle groups.
3. Consistency of training is key
Maintain a consistent exercise time, ideally in the morning or afternoon, to avoid training just before bed, which could affect the quality of sleep. If you feel you need help with motivation to move, we recommend considering exercising with a personal trainer.
4. Gradually increase the intensity of the exercise
Gradually increase the intensity and duration of the exercise to achieve better results and improve your fitness.
5. Don't forget about regeneration
Don't forget about regeneration and rest, which is important for muscle recovery and overall well-being.
We believe that we have convinced you that exercise is good not only for your sleep, but also for your health and a happy soul. Beginnings are always harder and you need to be patient, but believe that your body will reward you.
Always pay close attention to your body's signals and do not underestimate them. If you have any health restrictions or chronic diseases, consult your doctor about possible contraindications before embarking on a new exercise plan. However, as they say - where there is a will, there is a way. You can always choose a movement that will suit you and adapt it to your needs or health condition.
Workouts with us at Falcon 1 CrossFit have the huge advantage that they are really for everyone. Can't do classic push-ups? You will do push-ups on your knees. Don't have enough strength for pull-ups on the bar? You will do them standing on rings. Your knees don't allow you to run? Then you'll get on a bike. Our coaches are here precisely for that, to help you choose a suitable alternative and the difficulty of the given exercise and to supervise its correct execution.
Whether you choose CrossFit, swimming, a classic gym, or running for your movement, the important thing is that you move. And we are keeping our fingers crossed for you that this decision will be reflected in your sleep and mental health, in the best sense of the word.