No matter when you lace up your shoes and head out, walking is good for your physical and mental health. But if you’re always trying to get a good night’s sleep, experts say there’s a good reason to save your daily miles before bed.
Sleep problems are everywhere.According to the Cleveland Clinic, approx. One in three adults worldwide suffers from insomnia, including mood disturbances, difficulty concentrating, and memory difficulties. “Behavioral factors such as drinking coffee, using blue light devices, drinking alcohol, or eating before bed can all affect insomnia,” says Neil PaulvinDO, a longevity and regenerative medicine physician in New York.
Biological factors may also be keeping you up at night. “Many medical conditions can affect your sleep, including conditions that cause chronic pain, conditions that cause difficulty breathing, and conditions that increase frequency of urination, just to name a few,” says Paulvin.
Paulvin believes that nighttime walking is a great pre-sleep exercise for those who are prepared to overcome the factors that keep us up at night. Below, he explains the benefits of walking before bed. Plus, here are his four best practices to follow on your first twilight walk.
Benefits of walking at night
While there are many benefits to walking at any time of day, Paulvin says there are some specific benefits to walking at night. “Walking in general is good for longevity and for helping you sleep,” Paulvin said.
“A walk before bed can reduce stress, calm the sympathetic nervous system, and help you fall asleep,” he explains. Because melatonin (sleep hormone) stimulated by darknessStaying away from screens and artificial light sends a message to your body that it’s time to get ready for some much-needed rest and rest.
Research shows that taking a walk before bed May help you fall asleep faster and It can even improve sleep quality and sleep efficiency (The time you spend in bed sleeping).
How to make the most of your evening walks
Before you put on your walking shoes and head out for a walk, Paulvin has some pro tips for making sure your bedtime walk helps (not hurts) your sleep. Below, he offers four guidelines for planning a melatonin-producing walk tonight.
1. Keep it light
That was the motto for this walk: take it easy. “If sleep is the goal, now is not the time to engage in strenuous exercise. The body takes longer to cool down after high-intensity exercise, so save that time for earlier in the day,” says Paulvin.
2. Remember, safety first
“I recommend walking with a companion, wearing reflective gear and a safety light, and staying as far away from traffic as possible,” Paulvin said. “I would also plan your route in advance and try to choose a route that you are familiar with and have traveled during the day. This way, you know your path and the chance of encountering unexpected obstacles will be reduced.”
If you must walk alone, text a friend or family member with your route and ask them to check on you when you get home. You can also use “looking for mine” to allow loved ones to track your location.
3. Leave your headphones at home
“From a technical standpoint, I would take your phone, but you would lose the music,” Paulvin said. “Since your vision is suppressed in the dark, you need to tap into your other senses.” Also, not listening to podcasts or music will ensure that anything you hear before bed won’t stick in your head.After all, there’s nothing you hate more than having your favorite song playing on repeat in your head at 3 a.m.
4. Allow 90 minutes between the end of your walk and bedtime
Paulvin doesn’t recommend going for a walk right before you crawl into bed.
“Based on research, I recommend leaving at least 90 minutes between finishing a walk and going to bed,” he says. “When you exercise, your core body temperature increases, and It takes about 90 minutes Let your body temperature return to baseline. ”
Give yourself plenty of time to take a shower, get ready for bed, and read in bed. Avoid harsh, bright lights and stimulating TV shows or movies. After all, you don’t want to eliminate all the effects of your melatonin walk.
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