Better sleep through more exercise
Many people have problems sleeping, which negatively affects their health and, for example, increases the risk of cardiovascular diseases. movement instead of sitting time can use their own sleep quality however improve significantly.
In a new study involving experts from Waseda University in Japan the effect of replacing time spent sitting with time doing physical activity on sleep quality was studied. The results are published in the English-language journal “Scientific Reports” released.
Physical activity and sleep behavior examined
For their study, the researchers analyzed the data from a total of 683 people aged from Japan 40 to 64 years. The age limits were chosen because this is the age at which various health problems often begin, the team explains.
The participants were instructed to seven consecutive days one accelerometer wear to monitor how physically active they were during that period.
They also answered one questionnairewith the help of which sleep quality were rated. Using the data collected, the experts estimated the impact of replacing one type of activity over a period of time with another activity for the same period of time.
Better sleep thanks to more physical activity
„We replaced 60 minutes of sedentary or light physical activity with moderate-to-vigorous physical activity in participants’ schedules‘ explains the author of the study Dr. Javad Koohsari in a press release from the Japan Advanced Institute of Science and Technology.
The researchers were able to see significant positive effects on the sleep quality determined. However, with one crucial limitation. According to the team, the effects were on sleep quality sex-specific. In the study showed only women an improved one Sleep due to the increased activity.
More research is needed to understand why these gender differences occur, the team said. In summary, it can be said so far that women improved sleep quality When they can achieve sitting through moderate to intense time movement substitute.
And good sleep quality lowers the risk of cardiovascular diseases and metabolic disorders. Mental health also benefits. bad sleep however, can serious health problems to lead.
Diet affects sleep quality
In addition to physical activity, there is another relatively simple way to optimize your sleep quality: The nutrition. So it is proven that certain Foods improve sleep and in particular, eating high-fiber, low-fat meals is said to contribute to deeper, more restful sleep. (as)
Author and source information
This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.
Sources:
- Akitomo Yasunaga, Gavin R. McCormack, Ai Shibata, Kaori Ishii, Yung Liao, et al.: Sedentary behaviour and sleep quality; in: Scientific Reports (veröffentlicht 20.01.2023), Scientific Reports
- Japan Advanced Institute of Science and Technology: Moderate and intense physical activity favors good sleep (veröffentlicht 31.01.2023), Japan Advanced Institute of Science and Technology
Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.
