6-6-6 walking routine: Benefits to improve sleep | XpertsReviews.com

Do you have trouble spending a good night’s sleep? It could be easier to repair than you think. The 6-6-6 walking method can help you improve your physical form and sleep better. This simple practice involves three games: six minutes of fast walking, six hours of active stay and six hours of relaxation. By adding this routine to your day, you can feel better overall and enjoy more peaceful sleep nights.

What is the 6-6-6 walking rule?

This popular training is to walk for 60 minutes at 6 a.m. or 6 p.m. “Start with a 6 -minute warm -up and finish with a 6 -minute cooling,” said Dr. Harish Chafle, a specialist in sleep disorders, told health. His strength comes from his direct approach and his timing.

Here is the complete ventilation:

• Choose 6 a.m. or 6 p.m. for walking times
• Start with 6 minutes of walking to slow pace
• Walk quickly for 48 minutes to raise the heart rate
• Finish with 6 minutes of soft cooling

Regular walking has a direct impact on the quality of your sleep thanks to several biological mechanisms. Studies published in the Journal of Physiotherapy Show that a moderate exercise, like walking, can reduce the time necessary to fall asleep by 37%.

How does walking improve sleep?

• Reduces cortisol levels (stress hormone)
• Increases body temperature, then allows natural cooling
• Promotes the release of chemicals inducing sleep
• Helps regulate your internal body clock

What are the 5 tips for sleeping better?

1. For morning walkers (6 a.m.): According to the Sleep FoundationExposure to morning light is important for healthy sleep cycles.

• Take a walk outside to get a natural exposure to the sun
• This light helps remove melatonin production during the day
• Your body will naturally produce melatonin 14-16 hours later
• Avoid light screens 2 hours before your target bedtime

2. For evening walkers (6 p.m.): The timing is everything for evening exercise and the quality of sleep, according to Harvard Health.

• Finish your walk at least 3-4 hours before bedtime
• Your central body temperature needs time to fall naturally
• Take a hot shower 90 minutes after walking
• Practice soft stretching during your cooling

How to improve my sleep naturally?

You can improve your sleep naturally by modifying certain habits and lifestyle choices. Here are some tips from Dr Animesh Arya:

Create the perfect sleep environment:

• Keep the temperature of your room between 60 and 67 ° F
• Use breakdown curtains or eyes mask
• Remove the electronic devices from your room
• Invest in a comfortable and supporting mattress

How to improve the quality of sleep before going to bed?

• Start relaxing 1 hour before bed
• Try gentle yoga or meditation
• Read a physical book instead of using devices
• Practice deep breathing exercises

What are the advantages of the 6-6-6 walking routine?

The 6-6-6 method helps improve your health and supports better sleep quality.

1. Cardiovascular improvements: Only three walks of 60 minutes per week exceed the recommended 150 minutes of moderate exercise according to the National Kingdom’s Health InstituteReduce the risk of heart disease.
2. Mental health benefits: Walking releases endorphins and serotonin, natural mood elevators that fight against anxiety and depression, common culprits behind sleep problems.
3. Physical strength: “Regular walking strengthens your legs and your nucleus and improves posture, reducing the physical discomfort that can interfere with sleep,” explains Dr. Chafle.

Unlike extreme fitness programs, the 6-6-6 method builds sustainable habits. Coherent timing helps regulate your circadian rhythm, while the moderate intensity prevents sleep disturbances induced by the exercise.

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