These four exercises may be a key to a good night sleep

When you are exhausted, a new exercise routine may start starting like a nightmare, but a new study indicates that the activity may be the secret of a good night sleep.

Scientists in China have reviewed the current clinical experience and found that some forms of exercise, including yoga and jogging, which seemed to help people sleep longer at night. The researchers said the results indicate that physical activity should be considered a treatment for the front line of insomnia.

“The most important ready -made meals of this research is that we can tell people who suffer from insomnia with confidence,” “the exercise can really help you to sleep better,” the main author of the study Choi Bon told Gizmodo.

Bo and his colleagues were inspired by the idea.Green recipes“Which is basically the physical and mental health interventions that involve exercise or nutrition. It focused on insomnia because it is common and exhausted. More than half of the American adults Believe To face difficulty in sleeping, while a recent survey from the American Academy of Sleep Medicine Find 12 % of adults were diagnosed with chronic insomnia.

The researchers analyzed data from 22 clinical trials that included more than 1300 participants and 13 different insomnia interventions, including behavioral cognitive therapy, seven forms of exercises, and the so -called active controls, such as stretching or advice for lifestyle.

The researchers also expected, the people who received CBT have witnessed significant improvements in their sleep quality and duration, as did those who practiced Tae Chi, yoga, walking or running. Among these, yoga was almost two hours of additional sleep compared to controls, while walking or running was linked to a significant decrease in the severity of the self -reported symptoms. Tai Chi appears to have provided the greatest support for all the exercises tested.

The results were Published Tuesday in the BMJ’s evidence -based medicine magazine. BU conducted the study while a researcher at the Chinese Medicine Center at the Beijing University of Chinese Medicine for Evidence; He is now following a doctorate in the affiliated hospital and the College of Clinical Medicine at Nanjing University of Chinese Medicine.

The analysis is promising, but it has restrictions. Some of the experiments covered were of less quality than others. But there is other evidence that the exercise can enhance comfort; A study published earlier this month Find This daily exercise has been associated with deeper and deeper sleep. It is also unclear why physical activity assists us, but researchers have some theories.

“Yoga includes controlling breathing and meditation, which helps to regulate the involuntary nervous system and reduces anxiety and tension. Tai -chi, as a practice of the mind and the body that combines physical movement and mental focus, may enhance homogeneous activity, reduce inflammatory responses, enhance the brain drain and regulate the inter -clock rhythm.”

“Aerobic exercises like Walking or running Sleeping structure may improve by increasing energy spending, promoting melatonin secretion, lowering cortisol levels, and increasing deep sleep. ”

There are still other questions without an answer: there is no “perfect” “dose” of the physical activity of insomnia, and the timing of our exercise may be very important as well. A study published in April Find The performance of intensive exercises four hours before bed can be disrupted, for example. Some individuals may also benefit more than specific forms of exercise. Bo said that yoga and Tai chi may be better for people who do not sleep enough, while air exercises may work better to reduce drowsiness and fatigue during the day for people.

“In general, the exercise is a natural assistance to sleep with low side effects, low costs, and high access, which makes it particularly appropriate to promote primary health care settings and community health,” said.