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Physical exercise

Exercise in general is beneficial for sleep in all its forms, but especially if it is done between 4 and 8 hours before bedtime. ⁠


Exercise and sleep are two essential pillars for the overall well-being of humans. Together, they form a synergy that positively impacts our physical and mental health.

Engaging in regular exercise not only strengthens the body and improves cardiovascular capacity; it also has a direct impact on sleep quality. Both a single exercise session, especially after 60 minutes, and continuous training seem to have moderate beneficial effects on sleep. By moving the body and expending energy, we create a balance that facilitates a deeper and more restorative rest at night. Studies have shown that people who exercise consistently tend to fall asleep more quickly and experience fewer nighttime awakenings.

On the other hand, good sleep enhances the benefits of exercise. Adequate rest allows for muscle recovery, optimizes cognitive function, and improves mood, preparing the body and mind to face a new session of physical activity with energy and motivation.

However, it's important to note that timing is key. In general, exercise is beneficial for sleep in all its forms, but especially if done between 4 and 8 hours before sleeping. Exercising too close to bedtime can have the opposite effect, as the increase in adrenaline, heart rate, and body temperature can make it harder to fall asleep. Therefore, it's recommended to exercise at least a few hours before going to bed, especially if it's intense exercise; it's not advised to do it close to bedtime.

In summary, maintaining a proper exercise routine and respecting sleep hours not only improves our health and physical endurance but also our quality of life, emotional well-being, and daily performance. Both are allies that, together, contribute to a healthier and more fulfilling life.

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