Exercise is a well-known way to enhance sleep quality. It is considered one of the most crucial elements for improving heart, brain, and overall well-being and achieving a restful night's sleep. Exercise is also a great way to stabilize mood and relax the mind.

In this blog, you will discover why the PIVOT bed and gym are the perfect sleep partners, with their ability to give you the workout and supportive bed you need for an incredible night's sleep.

 

What exercises are best for sleep?

But what exercises are best for quality sleep? Recent studies suggest that resistance and strength training are the key. We are talking about exercises using free weights, elastic resistance bands, or even your own body weight to perform lunges, squats, push-ups, and chin-ups.

Quality sleep is a benefit of strength training.

As we all know, the purpose of weight training is to increase strength. This happens by putting stress on the muscle fibres, which then prompts the body to rebuild them. According to Angelique G. Brellenthin, an assistant professor at Iowa State University, all forms of exercise have positive effects on sleep. However, resistance exercises offer better results, which could  interest individuals who struggle with sleep issues or explain why those of us who strength train sleep much better.

Brellenthin was referring to a recent study conducted in collaboration with the American Heart Association (AHA), which is one of the most extensive and longest exercise trials to compare the impact of different types of exercise on sleep in a general adult population.

The initial findings showed that those who regularly engaged in resistance training had better quality and longer duration of sleep compared to those who did cardio exercises.

 

How much more sleep can you get with resistance training?

Over the course of a year, those who did muscle-building exercises slept longer than other groups. In addition, their sleep efficiency also improved, meaning they spent more time asleep when in bed, compared to those who only did cardio or did not exercise at all.

This is not the first study to investigate the connection between exercise and sleep. Previous research in 2017 examined 34 studies on the topic, with 29 of them confirming that exercise improved sleep quality and duration.

After the year of resistance training, individuals taking part in these studies reported an average of 40 additional minutes of sleep and a reduction in the number of times they woke up during the night, which increased the quality of their sleep.

Why does resistance training make you sleep better?

The reason why resistance exercises are more effective than cardio in promoting quality sleep is still unknown, but Brellenthin has some theories. One possibility is that weight training stimulates the growth of muscle cells, resulting in higher levels of testosterone and growth hormone in the body, both of which have been linked to better and deeper sleep.

Another theory is that the tiny tears in muscle tissue caused by weight training send a stronger signal to the brain, resulting in a deeper state of restoration during sleep. Brellenthin believes that the purpose of sleep is to restore and repair the body. Therefore, if you struggle with sleep problems, it would be beneficial to incorporate resistance training into your exercise routine, in addition to other forms of exercise, to obtain long-term health benefits and improve your sleep quality.

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Combining strength training with a quality bed.

A quality bed can help promote better sleep by reducing pressure points and minimizing any aches and pains you may have. No more waking up in the morning feeling like you've been hit by a truck! Instead, you'll wake up feeling refreshed and rejuvenated, ready to take on the day.

Secondly, a comfortable bed can also improve your sleep duration  as you'll be less likely to wake up throughout the night due to discomfort. This means you can enjoy longer periods of uninterrupted sleep, allowing your body to recharge fully.

PIVOT is the best choice for a deep night's sleep

PIVOT is made in the UK and crafted from British steel, ensuring a robust foundation for your mattress that surpasses standard beds. With its sturdy construction, PIVOT eliminates the risk of sagging in the middle, a common culprit of back pain. While our bed frame offers under-mattress flexibility, our main focus is on maintaining proper spinal alignment and allowing your mattress to provide optimal support by contouring to your body's natural curves.

The versatile PIVOT concept is perfect for a solid sleep: It starts with a modular bed frame that lifts and lowers to provide a bed and a gym with features such as pull-up bars, and dip-bars, on a collapsible power rack that has storage options for your weights and barbells.

We can give you the workout and bed for a perfect sleep.