Many people find it harder to fall asleep or find themselves waking often as they get older. Medication or lifestyle changes are one approach, but it’s not widely known that regular martial arts training can have a positive effect on sleep quality.
Exercise That Tires the Body Just the Right Amount
One cause of poor sleep quality is a day spent using the mind without ever tiring the body. Aikido training uses the whole body, creating a healthy level of physical fatigue that can help you sleep more deeply at night. Regular physical activity during the day is a point emphasized consistently across many health guidelines as something that stabilizes the sleep rhythm.
Breath Training and the Relaxation Response
The tanden breathing and deep-breathing habits covered in an earlier article help activate the parasympathetic nervous system, the branch of the autonomic nervous system responsible for relaxation. Ending a day’s training at the dojo with deep breathing can become a natural routine for relaxing body and mind before bed.
Building a Regular Rhythm of Life
The habit of going to the dojo on the same days and times each week creates structure in your day on its own. Keeping a consistent pattern for waking, eating, exercise, and bedtime is also a basic principle of healthy sleep.
But Be Careful With Intense Training Late at Night
Overly intense exercise right before bed can actually stimulate the body and make it harder to fall asleep. If you train in the evening, it’s best to finish at least two to three hours before bedtime, and to calm the body afterward with stretching and deep breathing.
Small Habits, Real Change
Without sleeping pills or any special prescription, students at the dojo often report that a regular habit of moving the body and steadying the breath has noticeably improved their sleep quality.