Exercising to fall asleep?... Actually, behaviors that lower sleep quality

Evening exercise session

Regular exercise helps promote restful sleep. However, high-intensity exercise during late-night hours is an exception. This is because the mind and body, which should enter a relaxed state, tend to shift into an alert state. For the same reason, activities such as getting out of bed to take a walk should also be avoided.

If you want to achieve restful sleep through exercise, the best time is during daylight hours when the sun is out. The recommended exercise duration is at least 30 minutes, with an intensity that causes sweating or dripping.

▲ Sleep listening audio

There are more people than expected who fall asleep listening to various voices that claim to help with sleep on their smartphones. However, such habits may provide some assistance in falling asleep, but they pose a significant risk of negatively impacting health and sleep quality. In fact, a study by a UK research team found that increased noise in the bedroom raised the blood pressure of the study participants.

▲ Drinking alcohol

Some people turn to alcohol to solve insomnia. However, alcohol can only partially help with falling asleep and negatively impacts sleep quality. Reduced sleep quality due to alcohol increases daytime fatigue and, as a result, there is a high risk that sleep patterns will become more disrupted than before drinking. There is also a significant risk of developing a form of alcohol dependence where one cannot fall asleep without alcohol.

Therefore, if insomnia is severe enough to require alcohol, it is recommended to visit a sleep specialist hospital for a diagnosis.