[ad_1]
A good night's sleep is a luxury. Because really, is there anything better than waking up well rested? And from the other side of the mattress coin, is there anything worst only to turn and turn until 4 am, then spend your day in a total zombie fog? Well, I have good news: according to new research, the secret of luxury sleep is something that everyone can afford (because it costs nothing in dollars) – all we need to do is is moving more.
Scientists at the Sleep Research Society conducted a study of 75,074 postmenopausal women and found that the more physical activity they do during the day, the better they will sleep at night.
Women who did 7.5 to 17.5 hours of activity a week were more likely to sleep more than six hours, and women who did more than 7.5 hours of activity a week were between 7 and 15%. less likely to have restless sleep. It is important to note that even though more activity does not necessarily correspond to more hours of sleep, it has helped to improve the quality of these precious hours. So think about: six hours of throwing and flipping versus six flawless hours in the EMN cycle. And just as the hours that women spent moving affected their sleep, the hours that they spent sitting did so too. If they were sedentary for more than six hours and sat for more than ten hours a day, they would probably spend less time sleeping.
If all this sounds confusing and scientific, allow the study to summarize it for you: "Higher levels of light physical activity and moderate intensity are associated with better sleep quality, while larger amounts of sedentary time are associated with a short sleep and lower quality sleep. "And one more thing – the more time you spend lying down when you wake up, the worse your sleep will be.
While the study only confirms this correlation in postmenopausal women (ICYWW, this population was chosen because sedentary lifestyles and sleep disorders are common), according to Dr. Benjamin Emmanuel, associate professor of Neurology at the University of Southern California (USC) Keck Medical Center, it can probably be applied to the rest of us too. "Many studies of the general population and middle-aged people have shown the link between more intense physical activity and improved sleep quality," he explained.
Although the study does not go so far as to say exactly how a lot We should all move. Dr. Emmanuel recommends that you maintain your physical activity in accordance with the recommendations of the American Heart Association and the American College of Cardiology, which recommend both 150 minutes of moderate-intensity aerobic activity or 75 minutes of aerobic activity. intense. week for adults.
Another reason to go to the gym: it will help you to hit the hay this harder.
Sitting all day? It's exactly how many minutes of exercise you have to catch up with, according to science. Moreover, why this story of "10,000 steps" is secretly the biggest scam of our generation.
[ad_2]
Source link