Move this much each day for a good night’s sleep, according to science
It’s a known fact that a good night’s sleep forms the basis of good health. Want to lose weight? Sleep. Want to stress less? Sleep. Improve your memory? Sleep.
But for those who find themselves counting sheep until there are no more sheep left to count, the solution to fixing your sleep woes and getting on top of your health might be simple: move more during the day.
Scientists from the Sleep Research Society conducted a study of 75,074 post-menopausal women and found a direct link between increased physical activity during the day and a good night’s sleep.
Participants who were getting 7.5 hours to 17.5 hours of activity per week were likely to sleep for more than six hours and were less likely to experience disrupted sleep.
Although those who moved less than 7.5 hours a week didn’t necessarily sleep less hours, they did experience poorer quality sleep during those hours of shut-eye.
Moreover, those who were sedentary for more than six hours and sitting for more than 10 hours a day were likely to spend less time asleep.
“Higher levels of light and moderate intensity physical activity are associated with better sleep quality, whereas higher amounts of sedentary time are associated with short sleep and lower quality sleep,” the study concluded.
The Australian national guidelines recommend adults fit in a minimum of two hours and 30 minutes of moderate intensity physical activity or one hour and 15 minutes of vigorous intensity physical activity each week. However, this study suggests these current guidelines are not sufficient enough for improved overall wellbeing.
While the study was only conducted on post-menopausal women (because both sedentary lifestyles and disrupted sleep are common among this group) it doesn’t hurt to get moving a little more each day and see if your sleeping habits improve.