Being deficient in vitamin D increases sleep disorders, and the sun is a free, efficient supplement.
In a 2020 National Health Interview survey, most adults who noted they had trouble staying asleep experienced a decrease in family income and moved to a more rural location. Apart from the other demographic comparison, socioeconomic and environmental factors ranked the highest. This could indicate that stress plays a huge role in insomnia for many Americans. How can stress be easily managed? Exercise is one of the most efficient ways to manage stress. However, gym access at one’s residence may not be available, and the membership cost may be too high for those who need it most.
An outdoor workout is free of charge for everyone and produces a myriad of benefits, including the ability to cure insomnia. Not only is it better than an indoor workout due to being out in the sun, but it also provides relief on the budget. Rural communities are perfect for outdoor workouts as the area is less busy and more open for a variety of activities.
How Outdoors Workouts Can Help
Any workout in general can treat insomnia; however, outdoor workouts provide instant relief when compared to those done indoors and are cost-effective for those who suffer from it the most. Also, researchers have found that regular exercise produces the same effect as hypnotic drugs prescribed by doctors. Several benefits of outdoor workouts that may treat insomnia include:
- Antidepressant – The sun naturally increases serotonin and endorphins, which are hormones that regulates and boosts mood.
- Mental relief – Most people are less likely to procrastinate about outdoor workouts compared to indoor ones.
- Vitamin D – Being deficient in vitamin D increases sleep disorders; the sun can increase vitamin levels.
- Accessible – The best part about nature is that it’s free. No more stress about money!
- Fresh O2 – Breathing fresh air while exercising improves respiratory system and expands lung capacity, which can decrease sleep deprivation.
- Improved circadian rhythm – Natural light helps reset the body’s internal clock and will aid in setting in rest at night.
How to Know Which Outdoor Workout Will Best Cure Your Insomnia
Physicians recommend aerobic or resistance exercises as they can stimulate melatonin, which will be needed in the evening and improve quality of sleep. To see improvement, it’s best to exercise 2 to 3 times per week. Some equipment-free exercise examples are:
Aerobic
- Running or Jogging
- Swimming
- Walking
- Hiking
- Dancing
- Biking – if you already own a bike
Resistance
- Push-ups
- Sit-ups
- Squats
- Plank
- Lunge with Twist
Insomnia affects about 10% to 30% of the population worldwide. It is more common in older adults, women, and people with health problems. The ramifications of insomnia can range from severe to fatal, such as clinical depression to organ failure. Yet, it is easy to diagnose and treat. If you suffer from insomnia, speak with your doctor to see which exercise routine and method is best for you.
Sources:
- https://www.cdc.gov/nchs/products/databriefs/db436.htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5353813/
- https://www.sleepfoundation.org/insomnia/exercise-and-insomnia
- https://www.piedmont.org/living-real-change/7-health-benefits-of-outdoor-exercise
- https://www.wellandgood.com/benefits-of-outdoor-exercise/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2876696/
- https://www.healthline.com/health/fitness-exercise/muscular-endurance-exercises#exercises