Consistent Physical Activity Is Effective to Ward Off Symptoms of Insomnia [Study]

Several reports previously stated that exercise can help one enjoy better sleep. However, researchers discovered in a recent study that physical activity should be consistent.

Consistent Physical Activity Can Help Address Symptoms of Insomnia

In a new study, a team of European researchers under the direction of Reykjavik University in Iceland examined data from 4,399 participants in the European Community Respiratory Health Survey to see how much exercise is needed to enjoy better quality sleep.

The participants were asked questions about physical activity frequency and duration, insomnia symptoms, length of sleep each night, and daily tiredness. People were considered physically active if they worked out for an hour or two or more times a week.

Over the 10-year study period, 25% of the participants remained consistently active, 18% became active, and 20% went inactive. The participants were chosen from 21 distinct sites in nine different European nations. Over the research period, 37% of the participants continued to be sedentary, exercising for less than an hour per week.

Regularly active people tended to weigh slightly less than the other activity groups, were younger, and were more likely to be men. The researchers took age, sex, weight, and smoking history into account when adjusting their findings. Participants who engaged in consistent physical activity two to three times a week during the study period showed a 42 percent lower likelihood of experiencing difficulty falling asleep at night and a 22 percent lower likelihood of experiencing any symptom of insomnia, even after these adjustments.

Participants who engaged in consistent physical activity were also more likely to get between six and nine hours of sleep -- neither too little nor too much, authors concluded,

"Our results align with previous studies that have shown the beneficial effect of [physical activity] on symptoms of insomnia."

The current study also highlights the significance of exercising consistently over time, as the association was lost for initially active subjects who became inactive.

ALSO READ: Time-Monitoring Behavior While Trying To Sleep Could Worsen Insomnia [Study]

What Food To Eat and Avoid Before Bedtime?

Eating right before bed may increase the likelihood of acid reflux and make it harder to fall asleep at night. It may also interfere with our body's natural clocks.

Food consumed at night may also be more likely to be stored as fat since our metabolism slows down as our bodies prepare for sleep. However, several foods, when taken in moderation, may help us sleep better.

Foods high in tryptophan, such as milk, fish, eggs, lentils, green leafy vegetables, [nuts], and seeds, are thought to help induce sleep, according to Kathryn Kelly, a dietitian at the U.K.'s National Health Service (NHS).

Tryptophan, an amino acid, is required to synthesize proteins and can be transformed into the mood-regulating chemicals serotonin and melatonin, which aid sleep.

Meanwhile, alcohol and caffeine are no-no. A quick drink before bed may make one feel sleepy because alcohol can significantly impact our sleep cycle. However, Kelly said it might also exacerbate feelings of dehydration, which could be the root of a restless night. Kelly says that if you drink a lot of liquids right before bed, you might have to get up more often.

RELATED ARTICLE: How Do 7 to 9 Hours of Sleep Help Improve Mental Health?

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