According to a new study, scientists have found a strong association between regular exercise and a good night's sleep.
The results of the National Sleep Foundation's 2013 Sleep in America shows that regular exercising leads to a good night's sleep.
"Exercise is great for sleep. For the millions of people who want better sleep, exercise may help," said David Cloud, CEO of the National Sleep Foundation (NSF).
During the study, it was found that exercisers reported having better sleep than non-exercisers even though the sleep duration for both categories of people was the same. It was found that vigorous, moderate and light exercisers reportedly had a "good night's sleep" practically every night or on more nights compared to people who never exercised at all.
"If you are inactive, adding a 10 minute walk every day could improve your likelihood of a good night's sleep," said Max Hirshkowitz, PhD, poll task force chair. "Making this small change and gradually working your way up to more intense activities like running or swimming could help you sleep better."
"Our poll data certainly find strong relationships between good sleep and exercise," Hirshkowitz said. "While cause and effect can be tricky, I don't think having good sleep necessarily compels us to exercise. I think it is much more likely that exercising improves sleep. And good sleep is fundamental for good health, productivity, and happiness."
The study provided people with tips that could improve sleep quality:
* Exercise regularly. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.
* Create an environment that is conducive to sleep that is quiet, dark and cool with a comfortable mattress and pillows.
* Practice a relaxing bedtime ritual, like a warm bath or listening to calming music.
* Go to sleep and wake at the same time every day, and avoid spending more time in bed than needed.
* Use bright light to help manage your "body clock." Avoid bright light in the evening and expose yourself to sunlight in the morning.
* Use your bedroom only for sleep to strengthen the association between your bed and sleep. It may help to remove work materials, computers and televisions from your bedroom.
* Save your worries for the daytime. If concerns come to mind, write them in a "worry book" so you can address those issues the next day.
* If you can't sleep, go into another room and do something relaxing until you feel tired.
* If you are experiencing excessive daytime sleepiness, snoring, or "stop breathing" episodes in your sleep, contact your health care professional for a sleep apnea screening.
