A recent study conducted by the University of South Australia has examined the correlation between sleep patterns, sedentary behavior, and physical activity levels among both children and adults. The study’s findings underscore the significant impact of physical activity and sedentary habits on the quality and duration of sleep, as well as daytime alertness.
The research, which involved over 1,100 children and close to 1,400 adults, utilized activity monitors worn by participants for eight consecutive days to monitor their daily routines. Results revealed a positive association between increased levels of moderate to vigorous physical activity and improved sleep quality, alongside longer sleep duration. Conversely, individuals who exhibited higher levels of sedentary behavior tended to experience poorer sleep outcomes.
Children included in the study typically engaged in approximately one hour of moderate to vigorous physical activity daily, whereas adults devoted approximately two hours to similar activities. Moreover, both demographic groups spent over four hours engaged in light physical activity and approximately nine hours in sedentary pursuits.
In discussing the study’s limitations, the authors acknowledged the apparent high activity levels observed among adult participants. However, they noted that such findings likely reflect methodological factors rather than suggesting an unusually active cohort.
Outside Help
There are various ways a person needs wellness: spiritual, emotional, and physical are just a few. Many may discount the act of spiritual wellness as a healthy balance but the University of California Davis defines this as a way to “find meaning in life events and define our individual purpose. Spiritual wellness can be defined through various factors including religious faith, values, ethics, and morals.” This does not tie you into a specific religion but helps define how you make decisions and live with those decisions to create balance.
Not only does a healthy physical physique improve the mind, but talking out your anxieties with a professional can help promote emotional wellness improving sleep quality even further. Your family physician or obstetrician asks at your yearly check-up if you have any recurring issues with sleep, anxiety, or depression so open up. Be honest. If they feel you need additional help, they can provide a therapist or sleep clinic to get to the root of the issue.
Exercise including yoga, meditation, or running can help unwind your anxiety and release the toxins clogging your mind and body. By pursuing the right mix of physical activity, a short 30 minutes creates the balance needed for a restful night and a clear conscience. According to the Sleep Foundation, a nationally representative sample of more than 2,600 men and women, ages 18-85, found that 150 minutes of moderate to vigorous activity a week “provided a 65 percent improvement in sleep quality.”
Another place to start is at your workplace. Find a friend and walk outside or join a neighborhood group to walk some laps. Everything starts with a small step towards success and nothing comes without trying. Maybe for those morning people it is setting your alarm 30 minutes earlier to take a light jog or walk in the neighborhood. For others, it can be biking with your kids. Whatever gets you motivated, starting now is the best time.
Evening Exercise
It has been commonly advised to refrain from engaging in exercise close to bedtime due to concerns regarding its potential disruptive effects on sleep. However, recent insights challenge this notion, suggesting that evening exercise might not be as detrimental to sleep quality as previously believed.
Contrary to previous assumptions, moderate-intensity exercise performed in the evening when concluded at least 90 minutes before bedtime, does not necessarily impede sleep. This timeframe allows for the normalization of endorphin levels and core body temperature, aligning them with the conditions conducive to restful sleep.
Evening exercise has been found to offer potential benefits for sleep. Studies have indicated that it may enhance the proportion of deep, restorative sleep without inducing morning grogginess. Moreover, recent research has failed to establish a negative correlation between nighttime exercise and sleep quality, challenging traditional perspectives.
Exercise serves as a valuable tool in promoting relaxation and alleviating anxiety and depression, thereby priming the mind for sleep. Additionally, the physiological response to exercise, including a temporary rise in body temperature followed by gradual cooling, mirrors the natural fluctuations of the circadian rhythm, facilitating the transition to sleep.
Multiple investigations have demonstrated that evening exercise can improve various aspects of sleep, including reducing sleep onset latency, minimizing nighttime awakenings, and increasing the duration of slow-wave sleep, indicative of deep rest.
Nevertheless, it is essential to exercise caution with vigorous activities too close to bedtime, as they may disrupt the cooling process necessary for sleep initiation. Individuals, especially those with insomnia, are advised to opt for light to moderate exercise at least four hours before bedtime to optimize sleep outcomes and ensure a restful night’s rest.
For a comprehensive analysis, you will need to schedule a sleep study with your local sleep clinic, such as Alaska Sleep Clinic. Our experts can provide a fully comprehensive evaluation of your sleep troubles and prescribe the best treatment for your dilemmas. If you live in the Alaska area, then be sure to give our experts a call for a free evaluation.
