Walking before bed helps improve sleep quality, fall asleep faster, reduce stress and help you be more alert. (Source: Health)

A great stress reliever and a great way to lose weight, regular walking can do wonders for both your physical and mental health. Plus, walking in the morning or evening has also been linked to better sleep at night, according to several studies. From improving sleep quality to helping you fall asleep more easily, physical activities like walking can significantly improve the quality of your rest and help you wake up refreshed in the morning.

Walking outdoors before bed not only helps with digestion, but it also exposes you to melatonin, a sleep-promoting hormone that can help you fall asleep more easily. Walking with your family can also promote feelings of well-being and provide an opportunity to bond.

Here are all the benefits of evening walks for sleep:

Walking improves sleep quality

People who don’t have serious sleep problems or insomnia can also benefit from walking, as this physical activity can help you sleep longer. According to a new study of healthy people, published in the journal Sleep Health , female participants slept better, if not longer, when they walked regularly. So even if you get a full 7-8 hours of sleep a night, regular walking will help you sleep more deeply.

A light walk before bed helps you fall asleep faster

Taking a walk before bed can significantly reduce stress and help you get into sleep mode. One reason may be that darkness stimulates the production of the sleep-inducing hormone melatonin. In addition, getting out of the house and unplugging from the TV and other electronic devices can signal your body to prepare for a good night's sleep. Research published in the journal BMJ has shown that taking a walk before bed can also help you fall asleep faster.

Walking can boost mental health

Physical activity can trigger the release of happy hormones like endorphins, neurotransmitters that help reduce stress and improve feelings of well-being. People with good mental health generally sleep better.

Walking can help improve sleep time and sleep efficiency

A meta-analysis of 66 studies published in the National Library of Medicine found that acute exercise benefits several different sleep parameters, including total sleep time and sleep efficiency.

Walking helps bring mental clarity

Indecision can affect your sleep, and walking tends to bring clarity and aid in decision making. According to a study published in the Journal of Experimental Psychology: Learning, Memory and Cognition, walking can open up the free flow of ideas, leading to better problem solving.