Struggling to fall asleep at night? Or maybe you’re waking up tired even after a full night’s rest? Persistent insomnia can seriously affect your quality of life, but there’s good news: physical activity can be a game-changer for improving your sleep.
Let’s explore how staying active can help you combat insomnia and enjoy more restful nights.
What Causes Insomnia?
Insomnia has many triggers, including:
- Stress and anxiety
- Depression
- Excessive screen time before bed
- Stimulant medications
- Genetic factors (e.g., low serotonin production)
- Environmental issues (noise, jet lag)
How Can Physical Activity Help?
At Fitness Hero Phuket, we believe in the power of physical activity for total well-being—including better sleep! Here are four ways exercise can help fight insomnia:
- Releases Feel-Good Hormones
Exercise boosts the production of mood-enhancing hormones like endorphins, serotonin, dopamine, and oxytocin. These “feel-good hormones” not only improve your mental health but also promote relaxation, making it easier to drift off into a peaceful sleep. - Regulates Body Temperature
While exercise raises your body temperature, the cooling down process afterward signals your brain that it’s time to wind down. This helps prepare your body for restful sleep. - Improves Mental Health
Regular physical activity reduces anxiety and depression—two major contributors to insomnia. By improving your overall mental health, exercise creates the right conditions for natural, restorative sleep. - Balances Your Internal Clock
Your body’s internal clock, or circadian rhythm, relies on a regular sleep-wake cycle. Exercise helps regulate this cycle by encouraging the timely release of melatonin, a hormone that promotes relaxation and sleepiness.
What Does Science Say About Exercise and Insomnia?
Research strongly supports the link between exercise and better sleep. A study conducted by Israelita Albert Einstein Hospital and the Federal University of São Paulo (USP) found that both aerobic and strength training can significantly improve insomnia symptoms.
Involving nearly 300 participants, the study revealed that all types of physical activity enhanced sleep quality and reduced insomnia, regardless of fitness levels or exercise routines.
“We confirmed that any type of exercise can be a non-pharmacological option for treating insomnia,” said researcher Carolina Vicaria Rodrigues D’Aurea from the Israelita Albert Einstein Hospital.
Ready to Improve Your Sleep? Join Fitness Hero Phuket!
Say goodbye to sleepless nights and hello to an active, healthy lifestyle with Fitness Hero Phuket! We offer a variety of fitness options, including strength training and over 10 group fitness classes, all in a modern, fully equipped facility.
Take the first step toward better sleep and better health today.
Click here to enroll at Fitness Hero Bangtao and experience the benefits of exercise for yourself!
