If insomnia has entered your life, physical activity may be the solution. Have you heard of cardio training? Cardio or cardiovascular exercises are important as they help improve heart and lung function, blood circulation, sleep and mood, as well as reduce the risks of heart disease, hypertension and diabetes. Cardio training includes, for instance, swimming, cycling, jogging or walking. In some cases, the improvement of sleep apnoea symptoms may be observed under the influence of cardio training. However, moderation is key! Some studies have demonstrated that moderate cardio exercises are better for healthy sleep than vigorous exercise. The main benefit of physical exercise is more relaxed sleep as it increases the duration of deep sleep, which rejuvenates the body and the brain.

Another type of exercise worth trying in the event of insomnia is strength training. This sounds crazy and we are often not fully aware of its nature, because we think that it is only suitable for professional athletes. In fact, strength training is not just about lifting weights! Strength training is a short-term, moderate to high-intensity form of exercise that involves the intensified exercising of your muscles and increases your body strength as well. Strength training can be performed in a variety of ways – with the use of your own body weight, resistance bands, dumbbells and weights. You do not have to lift heavy weights during strength training, dumbbells can be sufficient – lower weight, but multiple repetitions. Research shows that regular exercise can improve sleep and reduce symptoms of anxiety and depression that interfere with healthy sleep.

It's also a good idea to try yoga and breathing exercises. Studies have shown that regular yoga practice can improve the quality of sleep in certain groups of people, for instance, adults over 60, women with sleep problems and women with type 2 diabetes mellitus. Meanwhile, taking a few minutes every evening to breathe deeply lowers blood pressure, as well as calms and relaxes the body, preparing it for a better nighttime sleep.

However, if you do not want to do cardio or strength training, you can try simple stretching. Simply stretching before bed can improve circulation and reduce muscle tension, thus relaxing the body and helping it rest better. Some studies suggest that stretching may increase the rapid eye movement (REM) phase of sleep, or ‘dream sleep’. This phase is important for retaining the memory of what has been experienced and learnt during the day. People who sleep little and have an insufficient REM phase of sleep for long periods of time can suffer from memory impairment.

Although physical exercise is good for you, it is worth remembering that exercise releases chemicals called endorphins into your bloodstream. This is especially true for sports that require prolonged exercise – running, swimming, tennis, football, basketball, etc. For some people, it enhances brain activity and prevents them from falling asleep; therefore, it is a good idea to stop cardio exercise 1 to 2 hours before you plan to go to bed to enable your body to bring your hormone levels into balance. At the same time, your body temperature rises when you exercise, which is a signal to your body that it is time to wake up.  It takes about half an hour to an hour and a half after exercise for the temperature to start dropping. This is another reason why it is wise to wait a while after your workout before going to bed.

To promote sleep, improve sleep quality and regulate circadian rhythms, we have developed SOMNUX - a 100% natural and effective food supplement made in Latvia without added melatonin. It includes:

• Lavender (Lavandula angustifolia Mill.), which calms you down and helps you fall asleep;
• California poppy (Eschscholzia californica L.) - ensures stability of sleep;
• Vitamin D - ensures calcium absorption;
• calcium - helps the brain to make use of tryptophan;
• L-tryptophan - helps to produce melatonin naturally.

Learn more about the product here: SOMNUX