Are you tired and wired ~ exhasetd at night, but unable to sleep? Or do you find yourself wide awake at 3 or 4 AM unable to get back to sleep?
If so, exercising first think in the morning could set things straight.
This study had people exercise at 7am, 1pm and 7pm and found that:
“moderate-intensity exercise in the early morning (7AM) evokes optimal Blood Pressure changes and results in an improvement in overall sleep architecture” (1)
What is sleep architecture?
When we sleep, we sleep in stages and cycles.
Like the staircase diagram above, as the night passes we step down into deeper and deeper sleep (dark blue).
Then back up to dreamier, lighter REM sleep (light blue).
Up and down the Sleep Architecture staircase we go, about once every 90 minutes.
Getting to the bottom of the sleep staircase, into deep sleep, is where we find the most magic and reguvination while we sleep.
Exercising in the morning improves our chances of this, allowing us more time in this restoritive phase of deep sleep.
This is good news for those of us over 40.
Research shows that we have less access to deep sleep by the time we approach middle age. (2)
(2) Sleep duration and health-related quality of life among older adults: a population-based cohort in Spain. Faubel R, Lopez-Garcia E, Guallar-Castillón P, Balboa-Castillo T, Gutiérrez-Fisac JL, Banegas JR, Rodríguez-Artalejo