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Exercise during the day for healthy sleep
A new study [1] clearly shows how important exercise during the day is for healthy sleep. This applies to both adults and children. The daily habits of 2,500 people were analysed. The clear result: a moderate to high level of physical activity during the day correlates with fewer sleep disorders, less daytime sleepiness and a generally improved quality of sleep. Because what we do during the day determines how well we sleep and vice versa. This SAMINA philosophy has now been scientifically proven.
![Schlaf verbessern mit Bewegung am Tag (3) Kinder rennen im Freien](https://www.samina.com/wp-content/uploads/2024/04/Schlaf-verbessern-mit-Bewegung-am-Tag-3-1024x683.jpg)
Improve sleep immediately
The well-designed study comes to clear key factors for healthy sleep that are often overlooked in counselling:
Physical activity during the day improves sleep quality.
In both adults and children, sleep quality was significantly better when they had sufficient physical activity during the day.
Daytime habits determine the quality of the night
We often focus a lot on evening habits to improve our sleep quality (e.g. no alcohol, no screens, no late meals, etc.). Although these factors are important, sufficient exercise during the day seems to play a greater role in sleep optimisation than previously thought.
Sport as a simple solution for sleep disorders
Strenuous physical exercise could be an effective remedy for common sleep disorders.
How well we sleep therefore depends heavily on how we organise our day. More exercise, sport, daylight and fresh air are important factors in improving sleep overall.
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Daily habits for better sleep
The study and the theory are one thing, the implementation in our daily lives is another. How can you use the study results to improve your sleep? We would like to give you some habits that you can implement immediately.
Daylight to start with
The natural light of the sun is the most important clock for our internal clock, the circadian rhythm. Expose yourself to daylight first thing in the morning to synchronise your day-night rhythm and wake up naturally. In winter, you can use daylight lamps or gadgets such as the "Human Charger". You will feel the effects very quickly.
Sport in the fresh air
Everyone knows it and yet it is often a challenge: doing sport regularly. The important thing is to find a sport that you enjoy and that doesn't require a lot of preparation and follow-up. Running, strength training, cycling, swimming, etc. Only take on something that you can actually integrate into your life as a habit.
Collect steps
One simple way to get more exercise every day is to count your steps. It should be more than 8,000 steps per day. Simple habits can help:
- Take the stairs instead of the lift
- Walk short distances instead of driving
- Incorporate work breaks with exercise
Summary
SAMINA is all about optimising the sleeping environment, the sleeping place and the sleeping system. And rightly so, because it is the passive factors that have a significant influence on your sleep. You only need to optimise these things once in order to sleep better in the long term.
As we want to improve your sleep holistically, we cannot ignore your daytime activities. Our mission is to bring your sleep to the best possible level. It is therefore important that you increase your activity during the day so that you can recover optimally at night. As a reminder, what we do or don't do during the day affects our night and vice versa. Take advantage of the daylight in the morning, go outside, move your body and accumulate many steps throughout the day and you will see how your sleep improves.
We wish you every success and are always here for you if you have any questions. Contact us for a free and 100% non-binding sleep consultation.