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KẾT LUẬN

Việc bơi hai lần một tuần đã có tác động tích cực đến giấc ngủ của tôi. Bằng cách thực hiện hoạt động này, tôi đã cảm thấy thư giãn hơn và có thể dễ dàng ngủ vào buổi tối. Đây chính là lý do tại sao việc bơi đem lại nhiều lợi ích cho sức khỏe cũng như tạo điều kiện tốt cho giấc ngủ sâu và ngon.

Since I grew up across the street from my hometown’s swimming pool, I’ve loved swimming and being in the water. Whether a pool, lake or ocean, I spent most summers in the water hanging out with friends, which turned into taking swim lessons, becoming a swim instructor, working as a lifeguard and becoming a competitive swimmer.

It turns out that this enjoyment of water is backed by science too. You may have heard of a “blue prescription” or the Blue Mind Theory, popularized by marine biologist Wallace Nichols. These theories suggest that there are intrinsic beneficial connections between humans and water. Being around water or “blue space” has been proven to increase dopamine, serotonin and oxytocin in the brain and decrease cortisol levels, which lowers heart rate and stress levels. 

Initial thoughts and expectations

For this experiment, I wanted to investigate the impact of swimming and being around water on my sleep quality. Unfortunately, I don’t live near an easily accessible natural body of water such as a lake or ocean. I do, however, live near an indoor pool, where I decided to take up lap swimming. 

I dove headfirst into this investigation, assuming, for a few reasons, that I would sleep better on the days I swam. Not only does being around water have a naturally calming and meditative effect, but swimming is also an excellent form of exercise and has many known benefits — including better sleep. 

I spoke with licensed psychotherapist and sleep specialist Annie Miller, who explained that movement and exercise increase the body’s natural sleep drive, which allows us to feel sleepier and have overall better sleep quality, and swimming is no exception. 

“Swimming is an activity that promotes deeper, more mindful breathing, which encourages relaxation. Deep breathing can positively impact sleep quality,” said Annie. 

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Consistently walking out of the swim center with wobbly pool noodle legs was probably a sign that I was pushing myself a little too hard. Despite not having the results I had expected (or hoped for), I noticed a few other interesting changes during this experiment that are harder to quantify but worth mentioning. 

My stress floated away

My lap swim sessions occurred in the middle of my workday, around 1 p.m. Every time I left for the swim center, I felt sluggish and stressed about going when I had other tasks to complete. Some days, I even had an accompanying tension headache before swimming and was generally not looking forward to the workout. 

During the workout, those negative feelings would gradually wash away. I began looking forward to reaching that meditative state where I could focus solely on breathing and calming my mind.

After every swim, I noticed a significant improvement in my mood. I was less stressed and didn’t experience that typical afternoon slump when I usually opted for another cup of coffee to get me through the rest of the day. I felt physically tired but mentally energized and focused, ready to tackle the rest of the day’s to-do list. 

Conclusion and final thoughts

I believe being in and around water had positive calming effects, as the Blue Mind Theory suggests, but perhaps not quite enough to outweigh the spiking cortisol levels I was experiencing from pushing myself too hard. 

Like Finding Nemo’s Dory says, I’ll “just keep swimming” using the insight gained from this experiment until I find a happy medium that improves my sleep quality. I hope to conduct similar studies with less intense workouts or simply spend time near water each day to explore these theories further. 

If you’re like me and you’re looking for ways to get better rest, don’t sleep on our simpler tips and tricks, such as limiting technology usage, developing a bedtime routine, journaling or meditating and — take it from me — making sure you’re working out at an appropriate intensity level and at the right time of day.  
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