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Can Exercise Really Improve Sleep Quality?

Can Exercise Really Improve Sleep Quality?

The benefits of sports far outweigh the changes in appearance. There is a long list of benefits, here are some highlights:

1. Increase muscle mass
2. Reduce body fat
3.Strong bones
4.Reduce the risk of heart disease
5. Improve mood
6.Improve physical strength and flexibility
7.Strengthen a strong immune system


Now that life is getting more and more stressful, poor sleep has become a common problem for everyone.
So does exercise really improve sleep quality?

So far, research has shown that exercise helps regulate your circadian clock and control your sleep cycle.

During a day of exercise, you can increase your alertness during the day and then make it easier for you to sleep at night.

 So exercise can improve the quality of sleep to a certain extent, especially for those with insomnia.

Can Exercise Really Improve Sleep Quality?

A set of studies showed:
Studies on postmenopausal women confirm that women who exercise in the morning sleep better than women who exercise at night.

Studies of highly active youth have confirmed that prolonged intense exercise 30 minutes before bedtime has little effect on sleep.

Many people with insomnia have increased levels of stress hormones in their blood. The higher the stress hormone levels, the worse the quality of sleep.


The hormones in the body will increase continuously just after exercise, and within a few hours after exercise, the hormones in the body will drop sharply.

 The speed of hormonal decline after exercise still has time. Each person’s situation is different, depending on the individual situation and the intensity of exercise.

Generally, after 20 minutes of intense aerobic exercise, the number of hormones in the body will decrease in about 4 to 6 hours.

Although the exercise is good, please pay attention to moderation!




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