These 4 exercises can be the key to sleep

When they are exhausted, it sounds like a nightmare to start a new exercise routine, but a new study suggests that it could be the secret of a good sleep.

Scientists in China examined the existing clinical studies and found that certain types of exercises, including yoga and jogging, seemed to sleep longer at night. The results indicate that physical activity should be regarded as a frontline treatment for insomnia, the researchers said.

“The most important snack from this research is that we can tell people confidently with insomnia.

BU and his colleagues were “inspired” by the idea of inspired “Green recipes“, Which are essentially interventions for physical and mental health, contain movement or nutrition. They focus on insomnia because it is both together and weak. More than half of the American adults are believed Have experienced difficulties in sleeping while a survey recently requested by the American Academy of Sleep Medicine found Chronic insomnia was diagnosed in 12% of adults in the USA.

The researchers analyzed data from 22 clinical studies in which more than 1,300 participants and 13 different interventions for insomnia were involved, including cognitive behavioral therapy, seven forms of training and so -called active controls, e.g.

As the researchers had expected, people who received CBT saw significant improvements in their sleep quality and duration, as well as those who practiced Tai Chi, yoga and walking or jogging. Yoga was associated with almost two hours of sleep compared to controls, while walking or jogging was associated with a significant reduction in the severity of the self -reported symptoms of people. And Tai Chi apparently offered most of the advantages for the sleep of all exercises tested.

The results were published Tuesday in the magazine BMJ evidence -based medicine. BU headed the study as a researcher at the center of Chinese medicine at Beijing University of Chinese Medicine for evidence -based Chinese medicine; He is now doing his doctorate at the connected hospital and at the Clinical Medical College of the Nanjing University of Chinese Medicine.

The analysis is promising, but has restrictions. Some of the tests it contains were of less quality than others. However, there is other evidence that indicate that movement can promote calm. A study published at the beginning of this month found This daily exercise was associated with a deeper, more restorative sleep. It is also unclear why physical activity can help us to floor, but the researchers have some theories.

“Yoga includes breathing control and meditation that help to regulate the autonomous nervous system and reduce fear and stress. Tai Chi can as a spiritual body practice that combine the physical movement and mental focus, improve parasympathetic activity, promote inflammatory reactions and the plasticity of the brain and the circadian rhythm. promote, ”explained Bu.

“Aerobic exercises like Go or jog Can improve the sleeping structure by increasing energy consumption, improving melatonin secretion, reducing the cortisol level and increasing the proportion of deep sleep, ”he added.

Other questions remain unanswered: there is no defined optimal “dose” of physical activity for insomnia, and the time of our exercise could also be crucial. A study published in April found This implementation of intensive workouts up to four hours before going to bed, for example, can disturb sleep. Some people could also benefit most from certain types of exercises. Yoga and Tai Chi may be best for people who don’t sleep enough while Aerobic movement works best to reduce the daytime sleepiness and tiredness of the people, said BU.

“Overall, movement is a natural sleep aid with low side effects, low costs and high accessibility, which is particularly suitable for promoting primary health and community health,” said BU.