Counting sheep? Try this ‘SUPERIOR’ exercise

Is there a more HELPLESS feeling than not being able to sleep soundly?

The TOSSSING and TURNING… watching the minutes and hours tick by… DESPERATE to just get a wink of sleep.

I can’t think of anything worse!

But if you’re lacking in the sleep department, don’t rush out and buy a sleeping pill… or whip out your credit card and fork over your hard-earned money for an unproven gimmick.

Because you can enhance both the quantity AND quality of your sleep simply by giving this specific type of exercise a whirl.

It’s no secret that staying active and getting plenty of exercise (of any kind) is good for your overall sleep. Studies have found that exercise increases your sleep quality by reducing sleep onset (the time it takes to fall asleep) and decreasing the amount of time you lie awake in bed.

But according to research, incorporating STRENGTH TRAINING into your fitness routine can give you the most bang for your buck in the sleep department.

Researchers at Iowa State University looked at how various forms of exercise affected overall sleep patterns amongst folks that had trouble getting at least seven hours of sleep each night.

At the end of their 12-month study, they found that sleep duration increased by an average of 40 MINUTES among the folks who incorporated resistance training into their lives three days a week.

Can you imagine how much BETTER you’d function with an extra 40 minutes of sleep?!

In fact, study leaders even went so far as to deem resistance and strength training as the ‘superior’ form of exercise when it comes to helping folks get more sleep.

It should be noted that other forms of exercise (i.e., cardio) did help folks sleep more… but on average it was less than resistance training.

If you’re already incorporating weights into your workouts, keep it going! But if you’re new to the world of resistance and strength training, you don’t have to join a gym or workout alongside a bulging meathead.

A quick Google search for “chair exercises” is a great way to find simple, effective resistance moves that can be done in the comfort of your own home.

You can also brew yourself a cup of ashwagandha tea to help your body wind down in the evenings before bed.

The leaves of the ashwagandha plant contain a powerful compound called triethylene glycol.

This compound has been shown to promote sleep induction – helping your body prepare for sleep, improving overall sleep quality.

To better sleep,

Sarah Reagan

Sources:

Anderer, John. “Struggle with sleep? Resistance exercises may be more helpful than aerobics.” https://studyfinds.org/resistance-exercise-sleep/

Kubala, Jillian. “9 Proven Health Benefits of Ashwagandha.” https://www.healthline.com/nutrition/ashwagandha