Basing in spring and summer season is very good when you have time to step out. But beyond weekends, most of us are busy busy with 9–5 work and family responsibilities, which means that all important risks for natural light can push into the way.
But thanks to the hours of the daylight, an initial walk of the evening can make sure that you get the same sleep-reforming benefits from exercise and sunlight.
Partly because walking is good for our sleep. One study Where the participants participated in the intervention of running for four weeks, it was shown that when they were more active than normal, they reported the duration and quality of better sleep.
There is also Proof The evening exercise can actually improve sleep as exposure to light during the day can also have a positive effect on our circadian rhythm. In addition, more sunlight increases our risk for vitamin D, which is necessary for good sleep.
Healthy sleep means more deep sleep, and it is one of the most restructural sleep stages. Here, we are searching for all of the above, and much, to understand better, how an early evening walk can contribute to improve your sleep.
Does spring and summer more sunlight mean better sleep?
Spring and summer means long days and more sunlight, which is good news for our sleep. Research has shown It improves the quality of natural, external light sleep.
A healthy circadian rhythm (our internal body clock) exposure for natural sunlight is necessary as it helps to regulate our sleeping cycle.
In simple words, obtaining a dose of natural sunlight in the morning helps to produce hormones such as cortisol and serotonin to promote our mood during waking and day, and leads to producing melatonin (‘sleep’ hormone) at the right time for a good night sleep.
Seeing the first thing in the morning and after the evening in the evening, it really helps your circadian rhythm to stay on the track
But do you know that it also works in the evening? As Hubman Lab, Neuroscientist and Sleep Science Expert, Dr. A podcast and newsletter from Andrew Huberman, receiving afternoon and evening lights can help in our body’s clock by communicating the brain that it is later in the day, and “is the time to start the process of infection. To sleep that night. ,
“Looking at the sun in the morning in the morning and after the evening really helps to stay on the track of your circadian rhythm,” Dr. Chelsea PerryThe founder of Sleep Solutions, had also told us earlier.
Although it is worth noting that coming into the evening very late lighting can delay the onset of melatonin production, so a pre-rally walk can lead to your best bets.
There is also to absorb sunlight through our skin how we produce vitamin D. Research It has been shown that it is involved in the production of vitamin melatonin and plays a role in vitamin D receptors and enzyme sleep regulation.
Since there is naturally more sunlight during spring and summer, it is likely that you will see an increase in vitamin D production during those months, which can see you better sleeping.
All this helps you achieve the most deep sleep, the most restructural phase of sleep, when our body is able to repair, grow and during that time we compensate for our energy levels. Who knew that a little extra light could be done so much so much?
How can the evening walk to improve your sleep
1. Reduces stress
The exercise promotes endorphins and serotonin, but this does not mean that you have to run 10 km or hit the gym for hours at the end.
go by Loma linda universityThe same endorphin has production effects, and if done continuously, can help reduce cortisol levels, and therefore, reduce stress.
And if you can find green somewhere for your walk, then all are better. A Study review It is shown that walking in nature can “effectively improve mental health, affect depression and anxiety positively.”
An additional bonus is that when your good is promoted, you are also likely to sleep.
According to tThat American Psychological AssociationAdults said that compared to adults compared to adults said that low stress levels sleep more hours at night “, who said that they had a high level of stress.
More complete sleep cycle equal to more hours of sleep, resulting in more deep sleep.
2. Helps you sleep fast
Exercise in general has a positive effect on sleep – according to John Hopkins Medicine Studies have indicated that it helps us to sleep fast and improves the quality of our comfort.
But if you are still on the fence about squeezing in a walk after work, then you are interested in knowing that, although experts usually advise against vigorous physical activity at night, A studies have shown As long as the exercise was not very intense and within an hour -time sleeping time, it increased the onset of RAM and deep sleep.
3. Can help regulate your circadian rhythm
As we mentioned, our circadian is important from exposure to sunlight to regulate the rhythm.
This internal body clock keeps you awake during the day and ensures hormone melatonin, which helps us sleep and sleep, produced at the right time at night.
And while the best way to regulate your body’s clock is the basis in sunlight, Huberman lab Note that if you recall your dawn dose of sunlight, then later highlight yourself to natural light. “A second ‘anchor point for your brain and body acts as a second’ anchor point”, so that your circadian can maintain clock stability. “
I agree too UK study It was found that the participants spent in daylight merged with low insomnia symptoms, more ease of getting up in the morning and less fatigue during the day.
4. Improves overall health
Research has shown Everywhere in the world people are usually more active in spring and summer, and there is a good reason to jump on that bandwagan.
Walking 20 minutes can help reduce the risk of development of sleep apnea
Disease Control and Prevention Center (CDC) Description of many health benefits of physical activity, including helping to maintain a healthy weight, reduce the risk of heart disease and type 2 diabetes, and strengthen our muscles and bones.
Ensure that you remain on a healthy weight, since then you can also improve your sleep Research has indicated This is “the strongest factor in the risk and severity of additional weight resistant sleep apnea.”
It is a sleep disorder where the airways are blocked during the night, which often contain symptoms such as snoring and waking that can prevent you from feeling deep sleep.
Need more inspiration to add a walk after that work in your schedule? A recent study has shown that even running for 20 minutes can help reduce the risk of sleep apnea growth by 10%.
