Millions struggle with getting a proper night’s sleep, leading to exhaustion, frustration, and a general feeling of being overwhelmed. The National Health Service (NHS) estimates that roughly one in three individuals in the UK experience difficulty falling asleep or staying asleep, highlighting this as a significant health concern with widespread repercussions. Whether triggered by underlying health issues, stress, anxiety, or lifestyle choices, inadequate sleep can significantly impact both physical and mental well-being.
But what can be done to combat sleeplessness? Recent research suggests that certain types of exercise could be the key to unlocking better sleep.
Exercise as a Sleep Aid: Four Potential Solutions
A study published in a respected medical journal indicates that yoga, tai chi, walking, and jogging may be particularly effective in addressing insomnia. The study’s analysis of existing research data highlights the accessibility, affordability, and minimal side effects associated with these four activities, making them ideal for integration into standard healthcare and community wellness programmes.
Let’s delve into how each of these activities might contribute to improved sleep and offer some guidance for those looking to get started.
Tai Chi: Finding Tranquility Through Movement
Tai chi involves a series of gentle, flowing movements. This practice is often described as resembling a river – seemingly calm on the surface, but possessing immense power for healing and inner strength beneath.
Numerous medical studies, exceeding 1,000 in number, have demonstrated the comprehensive health benefits of tai chi. These encompass improvements in balance, strength, immunity, stress reduction, and blood pressure management.
Insomnia frequently stems from anxiety and stress. Research from various institutions has linked tai chi to a noticeable reduction in anxiety levels. This increased relaxation, in turn, can promote better sleep. A comprehensive review of 40 studies, involving nearly 4,000 participants, revealed that regular tai chi practice significantly enhanced psychological well-being and reduced stress, anxiety, and depression.
While learning tai chi in person is optimal, online resources provide accessibility. A simple breathing exercise can also be beneficial. Find a peaceful setting and sit or lie down comfortably. Place one hand on your chest and the other just above your belly button. Imagine a small balloon beneath the hand on your abdomen.
Take slow, gentle breaths, visualising the balloon filling with air as you inhale, and gently push out your lower hand. Try to keep your upper hand still. Exhale slowly, contracting your pelvic floor muscles, as if gently squeezing the air out of the balloon. Perform these exercises slowly and gently. If you experience any discomfort, simply stop and allow your body to breathe naturally.
Focus on relaxing your body and muscles. This diaphragmatic breathing activates the parasympathetic nervous system, responsible for the body’s healing and relaxation processes.
Walking: Embracing the Natural Rhythm of Movement
Our bodies are designed for activity. Inactivity accelerates ageing and increases susceptibility to illness. Walking and spending time outdoors offer mood enhancement, health benefits, and overall happiness.
Even modest amounts of regular exercise can help prevent degenerative diseases such as Parkinson’s and dementia, as well as inflammatory conditions like arthritis.
Physical activity improves mental health by reducing chronic inflammation and boosting the production of brain-derived neurotrophic factor (BDNF), a hormone that repairs brain synapses, helping to prevent depression and anxiety.
A study from 2021 indicated that walking improves the chances of a good night’s sleep by reducing blood flow to the area of the brain associated with fear and anxiety. A walk, ideally in a natural setting, during the late afternoon or early evening, can clear your head before bedtime.
Research from 2015 demonstrated that regular walking improved both the quality and duration of sleep in post-menopausal women, while also decreasing their reliance on sleeping tablets.
Walking doesn’t require strenuous hikes. Even small additions to your routine that elevate your heart rate can provide benefits. Start simply: a 10-minute walk around the block. Walk to the shops to post a letter or grab lunch instead of driving. Park further away and walk the remaining distance. Small changes can help you walk further and faster, improving your physical and mental health.
Jogging: Finding Joy in Movement
In the running community, there’s often a strong emphasis on speed, personal bests, and distance. However, it’s important to shift the focus from achieving faster times to enjoying the experience of jogging.
Research supports the mood-boosting effects of jogging. It triggers the release of endorphins and serotonin, “happy hormones” that help alleviate anxiety and depression. Even short, regular jogs can significantly improve your mental state.
Another often-overlooked benefit of jogging is spending time outdoors. Fresh air and a break from indoor environments can do wonders for your mood, providing a boost in motivation and productivity.
Unlike intense workouts that can be overstimulating, especially in the evenings, jogging is gentle enough to help your body wind down. It reduces stress levels, calms the mind, and promotes a better sleep routine.
Jogging also cultivates resilience and discipline, reinforcing the idea that you can show up for yourself, even when it’s challenging. It doesn’t require fancy equipment or special abilities – anyone can do it. Simply put one foot in front of the other and move your body. Speed and distance are not important.
Yoga: Cultivating Mindfulness for Restful Sleep
Yoga offers numerous health and well-being benefits, supported by a substantial body of evidence. Studies have shown that yoga simultaneously benefits the body, mind, and our ability to maintain meaningful social connections.
Physically, yoga maintains joint flexibility and strengthens muscles. It helps achieve autonomic balance, preventing chronic stress that elevates the risk of various lifestyle-related diseases.
Yoga regulates the nervous system and improves the body’s chemical balance by reducing stress hormones and inflammatory markers. Breath-led practice with focused attention calms the mind and promotes mindfulness. This mental clarity improves interactions with others.
Mindfulness makes yoga an effective component of sleep hygiene. Gentle, breath-led movement and calming breathwork can settle the mind and prepare you for a good night’s rest.
If you’re new to yoga, understand that its primary purpose is to settle the mind. Breathing exercises involve sitting comfortably with your spine upright, but not rigid. Place your hands on your belly, relax your stomach, and close your eyes.
Allow your abdomen to expand slightly as you inhale and contract slightly as you exhale. Keep your rib cage and upper chest passive. Breathe in and out through your nose, slowing down your breath, inhaling for four, five, or six seconds, and exhaling for the same duration. Breathe softly and silently, without strain.
Focus completely on the sensations of breathing. Even after three minutes, you’ll notice a difference. Five to ten minutes will have an even greater impact.