Insomnia is one of the most popular disorders among adults. Prolonged and untreated insomnia may lead to the worsening of health problems and may affect the person’s way of life. The researchers gathered a group of people wherein 50 percent of the group suffers from the symptoms of chronic insomnia.

It initially focused on the health benefits of aerobic exercise and eventually, it led into the discovery of the effects of aerobic exercise and other methods to people with difficulty sleeping.

Why Sleep is Important

Sleep can affect a person’s mental and physical performance. Remember how it felt the following day after spending a whole night awake? Sleep allows the body to recuperate and regain vitality. Sufficient sleep, together with a healthy diet and frequent exercise, allows the body to function properly as a whole unit. Difficulty of sleeping and, in worst cases, chronic insomnia may be an indication of a health problem. Hypertensive and diabetic people are usually the ones who get to experience the inconvenience of rolling around the bed for the perfect sleeping position until sunrise. Sleeping disorders can also be one of the side-effect of prescription drugs.

Sleep is the most important activity. While a person sleeps, the body works to repair all the damage acquired from a hard day’s work. Without proper sleep, the body’s natural reparative action may not function well and this will adversely affect a person immune system and will make him more susceptible to disease. To avoid this, insomnia must be fought at first diagnosis. The study led by Phyllis Zee will be published in October on Sleep Magazine.

The Link Between Insomnia and Aerobic Exercise

According to the results of the recent study, people who are 55 years old and older are finding natural relief from insomnia. Northwest Medicine conducted a study regarding the benefits of aerobic exercise.  The study was led by the director of Sleep Disorders Center, Phyllis Zee. Results of the study revealed that regular aerobic exercise improved the mood, vitality and the quality of sleep of a majority of the participants.

The study on aerobic exercise as a means of fighting insomnia comprised of 23 sedentary participants with a female majority. They have been complaining of having difficulty in sleeping which resulted to impaired daytime performance. Among the people in the group, women had the highest incidence of insomnia. One group had to do aerobic exercise for 30 to 40 minutes or two sessions of 20 minutes four times a week for a period of 16 weeks. They were allowed to work at a limit of 75 percent of their heart rate in two activities including using treadmill or a stationary bike, or walking. The other group participated in activities like cooking classes, education activities, museum lectures and other activities that do not require extensive physical exertion.  This was done for 45 minutes, three to five times in a week, for a period of 16 weeks. The two groups received lectures regarding good sleep hygiene like sleeping in a dark, cool and quiet place and keeping a consistent hour of sleep.

The participants reported improvement in their sleeping habits and in their tendency to get better quality of sleep and said that they are getting more energy for the day and have less sleepiness while at work or doing chores at home during the day. They had also reported a decrease in depressive symptoms while usually follows a sleepless night. Author of the report and research assistant Kathryn Reid said that a good night’s sleep makes a person wake up and go out into the world to do things.

The study produced commendable results regarding the effectivity of aerobic exercise to participants with chronic insomnia. The activity was the method which had the most dramatic results in improving the affected participant’s quality of sleep.  The subject who utilized aerobic exercise experienced an extended sleep duration compared to those who did not. Zee said that insomnia may worsen as the person reaches old age, and if not prevented, it may lead to more serious disorders and may inhibit the development of other diseases.

The Danger of Sleep-inducing Drugs

Taking supplements and pharmaceutical drugs to induce and help a person to sleep may have negative side effects. Sleep-inducing drugs may affect or interact with any other medications that the person is taking. Though sleep is one of man’s natural tendencies, since one wouldn’t really have to be taught on how to do it, taking drugs may encourage dependability and it may become more difficult for a person who has been taking sleep-inducing drugs to fall asleep and get a good night’s rest without it. This is the case for most people. So finding natural methods to help and improve the quality of sleep is still highly recommended.

Natural Methods of Fighting Insomnia

The number of insomnia cases has risen over the years and over 80 million Americans are experiencing difficulty in falling asleep and at the same time staying asleep. According to some studies, 40 percent of Americans aged 15 and above suffer from insomnia. There are many reasons as to why sleep is becoming an elusive dream for some people. It can be due to a health condition, a side-effect of a certain medication, or due to poor lifestyle. Beside its other negative effects to a person health, a sedentary lifestyle, unhealthy diet and inconsistent sleeping habits are the most popular reasons sleeping disorders and developing chronic insomnia.

The common diseases that cause insomnia are depression, obesity, and cancer. Sleep-inducing drugs are potent in getting a person to sleep. But before asking for a prescription, trying natural methods of fighting insomnia may give one a better and a healthier option.

• The first step to overcome your sleeping problems is by checking your sleeping habits. Check if your room is quiet, cool and well-ventilated. If one seems out of the picture, you might need to make your room better insulated from outside noise and light or have the air-conditioning fixed. 
  
  
• Spend less time in the couch and more in the treadmill. According to a recent study, a simple aerobic exercise for a few minutes a day can improve a person’s quality of sleep. You won’t have to go to the gym. A walk around the park for 20 minutes to make you sleep, and keep you asleep at night.
  
  
• Food with high contents of calcium and magnesium can also have a long-term effect in helping a person prevent and fight insomnia. Calcium deficiency leads to wakefulness and restlessness while magnesium deficiency prevents a person from falling asleep.

Sources
sciencedaily.com
naturalhealthontheweb.com