Exercise and sleep both play a very crucial role in keeping the body healthy. It's been found that people who follow a sedentary lifestyle without proper exercise and those who suffer from a lack of sleep are more likely to be affected by various health issues. 

A new study has been published showing the relationship between sleep and exercise, and a team of researchers has determined the amount of activity needed to obtain a restful night's sleep.

This research, conducted by a group of researchers from Europe and guided by a team of researchers at Reykjavík University in Iceland, is based on a study that dealt with the rising cases of heart diseases, strokes, obesity, etc. in people with a lack of sleep.

Researchers say that those who are physically active tend to sleep better. Working out for an hour, even once or twice a week, can help you sleep better.

Although many studies have shown that exercise helps with sleep, studies were not done on how exercise improves sleep. This study was done based on data collected from the European Community Respiratory Health Survey.

The data of 4,399 people from nine European countries was used for the study. Their exercise habits, sleep patterns, etc. were examined during the study period of ten years. It was found that those who exercised three times a week for an hour or more were physically active. Of the study participants, 25 percent actively exercised, 18 percent were active later, and 20 percent did not exercise at all.

Researchers found that those who exercised at least three days a week were 42 percent less likely to sleep late at night and 22 percent less likely to experience symptoms of insomnia. They also found that those who exercised regularly received six to nine hours of sleep.

Here are a few tips to ensure healthy sleep:

  • Light can inhibit the production of melatonin, a chemical that helps you sleep. Therefore, it's advised to switch off lights before you go to sleep.
  • Using a mobile phone right before going to bed also creates a similar effect, even if the lights are turned off. Stop using your phone for at least three hours before going to bed. 
  • Tea, coffee, and cola are stimulant drinks. Avoid drinking them at night, as it may disrupt sleep. Instead, you can drink warm milkwater.
  • Avoid drinking a lot of water right before going to bed.
  • Have an early dinner. Make sure you eat dinner two hours before going to bed. It prevents sleep due to fermentation and acidity.
  • Choose light food that is easy to digest for dinner. Avoid spicy and fried foods that take a longer time to digest.
  • It is advised not to include curd, citrus fruits (orange, grapes, and pineapple), papaya, chicken eggs, fish, meat, pickles, and legumes in the night meal.
  • Try to calm your mind by listening to your favourite soft music or reading your favourite book before going to sleep.