Final insomnia with simple and low-key exercises such as yoga, Tai chi, walk or running- natralnews.com

A new research shows that not all physical activity affects the equality of equality – and some Low density exercises, Including yoga, Tai chi, walking, and running, it may be very effective for people with insomnia. According to a comprehensive review led by Zhijun Bu at Beijing University of Chinese Medicine, these gentle activities provide strong benefits for promoting sleep, often similar to medicines, but without the side effects associated with them.

• Nice exercises such as yoga, Tai chi, walking, and running to improve the quality of sleep are greatly found– Increasing the total sleep time, which reduces time to sleep, and decreases at night in people with insomnia.
• Yoga and Tai Chi may be especially effective to sleep faster and sleep for a longer periodWhile walking and running was linked to a decrease in insomnia and better work during the day.
• The force training did not show any clear sleep benefits in this analysisAnd about 70 % of the studies reviewed had restrictions on design – which justifies the need for more strict research.
• Experts recommend linking a regular moderate exercise with cognitive behavioral therapy (CBT) to get the best resultsWith a warning of intense exercises near bedtime and urged gradual and consistent physical activity.

These low exercises can help you sleep better

The review analyzed 22 clinical trials that included more than 1300 participants. The researchers have studied the impact of seven types of exercises on the main sleeping standards, such as the total sleep time, the duration of sleep participants, the number of night waking up, and a sleep efficiency (Time Doleep while they are in bed). Among the types of exercises reviewed – including strength training, mixed aerobic routine, and exercises associated with treatment – achieve yoga, Tai chi, walking, and running constantly the most powerful results.

Yoga has appeared as especially effective, adding nearly two additional hours of sleep, which greatly reduces the time awake during the night, and time stories that took it to sleep. Tai Chi has shown similar benefits, with more than 50 additional minutes of sleep and improving degrees on the quality of sleep quality. Walking and running also helped reduce the severity of the symptoms of insomnia, although its effect on the total bedtime was less clear than yoga and Tai chi.

It is interesting that force training does not seem to improve sleep in this review – a discovery that contradicts some previous studies. The researchers acknowledged that about 70 % of the experiments covered have design defects, such as not reporting the severity of the exercise or duration, which means that these results should be seen with caution. More strict studies are needed to confirm these results.

Bu suggests that choosing the correct exercise depends on sleep challenges. For people who are struggling to sleep or get enough comfort in general, yoga and Tai chi may be more convenient. For those who suffer from fatigue during the day, mood disorders, or trouble in focus, exercise such as walking and running may be more useful.

Tae Chi has emerged as the most effective in all sleep-related measures-even in short-term practice and with permanent effects of up to two years later. Based on the evidence, BU recommends walking or running 3-5 times a week for 30-75 minutes, yoga 2-6 times a week for 45-60 minutes, and Tai Chi 2-3 times a week for the same period.

The most prominent experts who did not participate in the study also how these forms of exercise contribute to better comfort. A sleeping medicine specialist, Dr. Shalini Barthy, pointed out that moderate air exercise enhances deep sleep, while yoga -yoga and Tai chi elements help reduce anxiety and symptoms of depression – contributors to poor sleep.

Although cognitive behavioral therapy (CBT) remains the first treatment of insomnia, the exercise can be an effective attachment, or even a first step for those with more moderate sleep problems. Sleep experts emphasize construction of a fixed routine, begins gently, avoid intense activity near bedtime, and choose fun activities to enhance long -term commitment and improve sleep naturally.

Set the order on the Internet Naturalmedicine.News For more tips on how to use natural treatments for preventive medicine and healing, for better sleep, to enhance dopamine and enzymes.

Sources of this article include:

NaturalNews.com

Everydayhealth.com