There is a lot of information advising us how to get a better night's sleep, and for good reason. Among the well documented health benefits of regularly getting a restful night's sleep are decreased stress and blood pressure, better memory function, reduced inflammation and a more positive outlook. Not surprisingly, there are all sorts of supplements, foods, routines and gadgets that promise you better quality sleep.
Well here is one that has been shown to work and will not cost you a cent. Go for a walk.
According to a 2019 study published in Sleep Health, people who took more steps over the course of the one-month study rated their sleep quality better than less active people did. Women reported bigger improvements in sleep quality than men. Compared to the days when they were less active, participants said they slept longer and better on the days when they walked more.
How much more?
The researchers enrolled 59 people with an average age of 49 and asked them to take an additional 2,000 extra steps per day—roughly equivalent to a mile—every week over the course of four weeks. Participants wore Fitbits to track their activity. The steps did not have to be taken all at once, just added in throughout the day, and study participants averaged about 7,000 steps. That is well below the 10,000 steps usually recommended for fitness.
So if you needed yet another reason to get moving, there it is.
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