Exercising and Its Impact on Sleep Quality: An Action Plan for Better Sleep

Weekly Newsletter no.907

Exercising and Its Impact on Sleep Quality: An Action Plan for Better Sleep


Dear Reader, 

In these Weekly e-Newletter, we will be covering; Exercising and Its Impact on Sleep Quality 

▪︎ Everyone knows that regular exercise is essential for maintaining a healthy lifestyle, but did you know that it can also significantly impact your sleep quality?

In this newsletter, we'll
(1)  Explore the connection between exercise and sleep, and

(2)  Provide you with a practical action plan to help you achieve better sleep through exercise.


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(1) The Connection Between Exercise and Sleep 

▪︎ Regular exercise has a profound impact on sleep quality due to several reasons: 

1.1 Regulation of Circadian Rhythms:
》Exercise helps synchronize your body's internal clock, promoting a consistent sleep-wake cycle.


1.2 Reduction of Stress and Anxiety: 》Physical activity can reduce stress hormones and promote relaxation, making it easier to fall asleep.


1.3 Improved Physical Health:
》Exercise can alleviate conditions like sleep apnea and restless leg syndrome, which can disrupt sleep. 

▪︎ Regular physical activity can help you fall asleep faster, sleep more deeply, and wake up feeling more rested.

▪︎ This is because exercise helps to regulate your body's circadian rhythms, which are the internal processes that control your sleep-wake cycle.


1.4 The Importance of Timing:
▪︎ Exercise can  Impact your sleep quality.

▪︎ It's best to avoid intense exercise close to bedtime, as it can be stimulating and make it harder to fall asleep.

▪︎ Instead, aim to exercise earlier in the day, preferably in the morning or afternoon. 

▪︎ The timing of exercise plays a crucial role in its effects on sleep: 

1.4.1 Morning Exercise:
》 Morning workouts can boost energy levels and mood throughout the day, leading to better sleep at night. 

1.4.2 Afternoon Exercise:
》Exercising in the afternoon can help regulate body temperature, promoting a smoother transition to sleep. 

1.4.3 Evening Exercise:
》Lighter activities like  stretching exercises in the evening can aid in relaxation, but intense workouts close to bedtime may have a stimulating effect.


(2)  Your Action Plan for Better Sleep Through Exercise: 

2.1  Establish a consistent exercise routine: Consistency is key. 

》 Aim to exercise for at least 30 minutes per day, most days of the week.
 
》Aim for a mix of cardiovascular, strength, and flexibility exercises to reap the full benefits of physical activity. 

》 Choose activities that you enjoy, such as walking, cycling, swimming, or strength training.


2.2  Time your workouts wisely:
》Best to Avoid intense exercise close to bedtime.

》If you have to... Allow at least 2-3 hours between intense exercise and bedtime to give your body time to wind down. 

Permissable exercise before bedtime:
1) Standing, Heel up  and down - Both heel together 50 times
Coordinate with Slow DEEP Breathing
》 Heel up, Breath in slowly
》 Heel down, Breath out Slowly.
》If you prefer to exercise in the evening, opt for lighter activities such as stretching exercises.


2.3  Create a sleep-friendly environment:
》 Ensure your bedroom promotes relaxation. Make sure your bedroom is dark, quiet, and cool.

》Consider using ear plug for noise reduction 

》Use comfortable bedding and consider using blackout curtains or an eye mask to block out light to enhance sleep quality.


2.4  Establish a consistent sleep schedule:
》Consistency in sleep and wake times helps regulate your body's internal clock, leading to more restful sleep.

》Go to bed and wake up at the same time every day, even on weekends.

》This helps to regulate your body's internal clock and improve sleep quality.


2.5  Monitor your progress
》 Keep a sleep diary to track patterns and identify factors affecting your sleep quality.

》 Track of your sleep quality and exercise routine using a sleep tracker or journal.

》 This can help you identify patterns and make adjustments as needed. 

》  Adjust your exercise routine and sleep habits accordingly.


By following these guidelines and making adjustments based on your individual needs and preferences, you can optimize the benefits of exercise for improved sleep quality.

Remember, small changes can lead to significant improvements in your overall well-being.


** Everyone's sleep needs are different, so it may take some experimentation to find the right exercise routine and sleep habits that work best for you.**


What gets Scheduled, Get Done. 

Block Out Time for Exercise on your mobile phone calender 

Set alarm 

What gets Scheduled in your calender, gets done.


You need to have the discipline to Exercise on the scheduled time. 

Remember, 

Insight/ Knowledge  multiplied with Zero [ No Action ] = No results 

Nothing will Change. 

You must be COMMITED,  to get Restful Sleep 

Wanting alone, don't make the cut. 

Commited = Do Whatever it takes [Massive Action]


》 If you continue to struggle with sleep despite making lifestyle changes more than 6 months continuously, Consider consulting with a medical professional for personalized treatment.


Wishing you restful nights and energized days ahead!


Best regards, 

This is Looi Kwok Wah Signing off 

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