America has a sleep crisis, the answer is exercise.
Tossing and turning at night? Your body might not need relaxation but instead more exercise and movement throughout the day. Physical activityhelps the body fall and stay asleep by increasing the production of melatonin, reducing stress, and regulating body temperature.
60% of young adults have moderate to severe sleep deprivation.
The Stages
When you fall asleep there are 3 main sleep stages: light sleep, deep sleep, and REM sleep
Light sleep is when you close your eyes and rest but are still conscious enough to respond.
Deep sleep is the point in sleep in which you start dreaming. At this point you are much less likely to respond and wake up from. Here your heart rate drops and breathing slows, as this is the deepest sleep you go into, making it crucial for the body’s daily physical recovery.
REM sleep is the most widely known state. This is when your body starts to dream vividly and your mind is awake. Though brain activity increases, your body becomes temporarily paralyzed. Though this may sound scary, it is important for cognitive development.
Sleep Problems
An estimated 50-70 million adults in the United States have a sleep disorder, and about one in three adults do not get enough sleep (CDC, 2024)
What are sleep disorders?
Disorder (noun): an illness or condition that disrupts normal physical or mental functions.
Sleep disorders are conditions that affect your ability to get rest that your body needs. You may have a sleeping disorder if you:
regularly have trouble sleeping
feel tired during the day even after getting at least seven hours of sleep
find it difficult to perform regular daytime activities
Causes may include:
physical or mental health conditions
side effects of medication
use of substances such as caffeine or alcohol before bed
Potential consequences of untreated sleep disorders:
impaired memory and concentration
weakened immune system
increased risk of accidents
higher risk of chronic conditions
heart disease, diabetes, hypertension
Females are more likely to have experienced a sleep disorder compared to males, and about half of all adults over 65 have a type of sleeping disorder (Cleveland Clinic, 2023)
Solutions
Good sleep helps keep your mind clear, your body strong, your immune system in check, and your mood steady.
At Sleepy Head Fitness we focus on exercise as a tool to get better quality sleep due to its ease of use and obvious impact on sleep difficulties.
Sedentary behavior is on the rise: Young adults spend an average of 8 hours per day doing sedentary activities which has caused mobility in this age group to be at its lowest point in 50 years
How exercise can help:
Exercise helps reduce stress
Regulates your circadian rhythm
Creates tiredness in your body promoting a quicker and deeper sleep
Being outside helps your sleep cycle, mental, and physical health
Studies show that as little as 10 minutes of light activity in the morning improves quality of sleep.
Sleepy Head Fitness 