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Take 30 Minutes a Day To Improve Your Sleep - Here's How

January 21, 2020

 Sleep better by taking 30 minutes per day to get moving

If you’ve ever had trouble falling and remaining asleep at night, you can rest assured that you are not alone. In fact, according to the South African Society of Sleep Medicine, 30 to 40 percent of adults indicate some level of insomnia within any given year, and about 10 percent to 15 percent indicate that the insomnia is chronic and/or severe. The prevalence of insomnia increases with age and is more common in women. In short - it’s common. 

However, the fact that it’s prevalent throughout the nation does not ease the frustration and challenges that come along with it. Fortunately, there are ways to improve your ability to sleep well that does without having to resort to pharmaceutical aids. This includes 30 minutes of exercise daily or 150 minutes of exercise per week in total. 

According to a recent study conducted by the Oregon State University, that included feedback from 3000+ participants that followed a set training programme of 150 minutes per week, their daily tiredness decreased by 65%, concentration increased by 45% and cramps and leg ailments at night went down by 68%. All of this added up to much better sleep at night. 

Here are a few tips that will help you get your 30 minutes of exercise in without having to join a gym: 

  1. Buy a little trampoline that fits under your bed and pull it out to have a nice jump around first thing in the morning (great for lymph drainage, by the way!). 

  2. Walk around during your lunch hour. If you don’t necessarily want to go outside, climb the stairs in your building a few times.

  3. Put on some music and shake it in the kitchen while you make dinner. 

  4. Explore your neighbourhood on foot - put on some tunes on your cell phone and go wandering around for a bit. 

  5. Download a bodyweight training app and do some basic exercises in the comfort of your living room. 

There you have it - the reasons why 30 minutes of movement per day will help you to sleep better, and a few tips on getting a move on. Keep an eye on the blog in the coming weeks and months for more interesting info on the science of sleep. In the meantime, we invite you to visit us in-store to find out more about our Comfort Solutions Lab® and the pressure-point technology that allows us to make custom mattress recommendations for every customer that uses it. 


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