Easy Ways To Move More That Dont Involve The Gym
Dont have a 30-minute block of time to dedicate to yoga or a bike ride? Dont worry. Think about physical activity as a lifestyle rather than just a single task to check off your to-do list. Look at your daily routine and consider ways to sneak in activity here, there, and everywhere.
< Move in and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom.
Sneak activity in at work or on the go. Bike or walk to an appointment rather than drive, use stairs instead of elevators, briskly walk to the bus stop then get off one stop early, park at the back of the lot and walk into the store or office, or take a vigorous walk during your coffee break.
Get active with the family. Jog around the soccer field during your kids practice, make a neighborhood bike ride part of your weekend routine, play tag with your children in the yard, go canoeing at a lake, walk the dog in a new place.
Get creative with exercise ideas. Pick fruit at an orchard, boogie to music, go to the beach or take a hike, gently stretch while watching television, organize an office bowling team, take a class in martial arts, dance, or yoga.
S For A Restful Sleep
The clock keeps ticking. Your thoughts keep racing. You lie in bed for hours and you simply cant sleep Its really frustrating! There are days when enough sleep is more necessary than others. For example, when you are supposed to run a the next day or you have an important meeting at work.
When you are stressed, your body releases the stress hormone cortisol, which interferes with your sleep. This means that on the next day, besides feeling even more tired, you will have a huge appetite thanks to a lack of leptin, the appetite-suppressing hormone.
Low levels of leptin result in increased hunger, which of course leads to us consuming the 300 calories we mentioned at the beginning of the article.
This also lowers the quality of your sleep particularly because the fat cells that collect in your neck lead to annoying snoring. And you certainly dont want to disturb your loved ones sleep, do you? The fact is that sleep and weight are connected.
Thats why you need to get plenty of exercise you should shoot for10,000 steps a day. Exercising outdoors can help you cope with stress and makes you pleasantly tired in the evening so you sleep better.
What Kind Of Activities Work Best
The good news is that we already have some hints that enjoying our workouts may give the best results. A study showed that outdoor activity may give you a boost. Score.
Spin class to hip-hop music? Restorative tai chi in the park? Doing some Dance Dance Revolution in your living room? It all counts and it can all aid in your quest for more dream time.
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Can Exercise Help Me Sleep Better
- 12 December 2018
Can Exercise Help Me Sleep Better?
With so much to plan, make and buy, its no wonder that regular exercise becomes tough to fit in during the festive season. Work parties, catching up with friends and getting the extended family around to visit are just some of the social events that tend to get in the way of going to Curves. Theres just so much going on. And sleep? Who has time to get their full allocation of that?
But what if you can get the best of both worlds and use your session at Curves to help you sleep better? It could make all your celebrations that bit more enjoyable.
Exercise often. Sleep well.
Theres a huge amount of scientific evidence pointing to a connection between regular exercise and improved sleep. In fact, studies have shown that if you exercise, your sleep quality improves. Meaning even the same amount of sleep in the same timeframe could be improved simply by exercising. When you exercise, you also spend more time in the deep sleep zone, which has been shown to be the most beneficial sleep phase thats believed to help to control anxiety, improve your immune system and could even help your heart.
Tire Yourself Out at Curves
Sleep When Your Head Hits the Pillow
Exercising For Better Sleep
Working out is great for your body and mind and it can also help you geta good nights sleep. But, for some people, exercising too late in the daycan interfere with how well they rest at night.
Based on available studies, We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality, says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. But theres still some debate as to what time of day you should exercise. I encourage people to listen to their bodies to see how well they sleep in response to when they work out, she adds.
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Tired Of Feeling Tired Here Are Some Simple Tips To Help You Get To Sleep
After a night spent tossing and turning, you wake up feeling like a couple of the Seven Dwarves: sleepyand grumpy. Restless nights and weary mornings can become more frequent as we get older and our sleep patterns change. In women, it often begins around the time of menopause, when hot flashes and other symptoms awaken them.
Later in life there tends to be a decrease in the number of hours slept. There are also some changes in the way the body regulates circadian rhythms.. This internal clock helps your body respond to changes in light and dark. When it undergoes a shift with age, it can be harder to fall asleep and stay asleep through the night.
We all have trouble sleeping from time to time, but when insomnia persists day after day, it can become a real problem. Beyond making us tired and moody, a lack of sleep can have serious effects on our health, increasing our propensity for obesity, heart disease, and type 2 diabetes.
If you’ve been having trouble falling asleep or staying asleep, you may have turned to sleep medications in search of more restful slumber. However, these drugs can have side effectsincluding appetite changes, dizziness, drowsiness, abdominal discomfort, dry mouth, headaches, and strange dreams. A study in the British Medical Journal associated several hypnotic sleep aids, including zolpidem and temazepam , with a possible increased risk of death .
Syncs Your Body To Its Natural Circadian Rhythm
The circadian rhythm is your bodys internal clock, and it regulates a healthy sleep-wake cycle. During a period of 24 hours, your body experiences changes in core body temperature, influencing your feeling of wakefulness and sleepiness.
As part of your natural circadian rhythm, the core body temperature increases during morning hours, dips in the evening, and drops to its lowest when you are asleep. Exercising increases your core body temperature, signaling your body its time to be awake. After about 30 to 90 minutes, your body temperature starts to drop, facilitating sleep.
To further boost sleep, exercise outdoors to get some exposure to natural light. Sunlight keeps daytime sleepiness at bay, promoting better sleep at night.
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Can Exercise Cause Insomnia
In general, the answer is no. However, some people experience exercise-induced insomnia if they exercise too close to bedtime, while others have no trouble falling asleep right afterwards.
For some people, exercising too late in the day can keep them up at night. In addition to elevating your mood, the endorphin release associated with exercise can energize your brain, leading some people to feel more alert. For this reason, experts recommend avoiding exercise at least 2 hours before bed so those effects can wear off.
However, the drop in body temperature that occurs after exercising can begin 30 to 90 minutes later, which may help with falling asleep.
To figure out the right time for you to exercise, consider keeping a sleep diary. Record when you exercise, what type of exercise you did and for how long, when you went to bed, and how long it took you to fall asleep. Just make sure you dont make any other changes that otherwise might affect your sleep and interfere with your results.
Do Your Muscles Grow If You Dont Get Adequate Sleep
Your muscles repair, regrow, and regenerate during the deep sleep phase. If you dont sleep well then you miss out on this restorative sleep phase. Without adequate restorative sleep, your muscle mass decreases. We need about 7 to 9 hours of sleep each night, but the ideal amount of sleep changes for different people. You know you have got adequate sleep when you wake up feeling refreshed in the morning, but less than 7 hours can never be enough for good quality sleep.
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When To Be Mentally Active For Maximum Sleep Benefits
Just as with physical exercise, you should not be highly mentally active right before bedtime. Unlike physical exercise, however, you usually don’t need several hours to calm down from mental exercise. Probably about an hour is enough transition time from mental exercise to going to bed.
While you should not be highly mentally active before bedtime, this does not mean that you should be bored before bedtime. Boredom creates anxiety and stress, and this can interfere with falling asleep easily and staying asleep. Just before bedtime, TV watching, reading, talking are acceptable as long as they don’t cause boredom or, on the flip side, excitement.
How To Get Started
You dont need to jump into a rigorous exercise regimen right away you can slowly ramp up your activity to whatever suits you. Moderate exercise typically means at least 20 to 30 minutes of brisk walking, cycling or similar vigorous movement. Fortunately, the body interprets lots of spirited activity as exercise, whether youre jogging, vacuuming the stairs, raking leaves, or walking your dog. Although vigorous exercise near bedtime may interfere with sleep, light physical activity in the evening can be very helpful in getting the body ready for sleep. In particular, gentle stretching and yoga tend to be relaxing, helping to reduce stress and tension.
If exercise isnt a part of your regular routine, or if you want to make sure that youre doing the right moves at the right time, there are four essential tips that help you exercise your way to a better nights sleep.
How Does Exercise Impact Sleep
There are many benefits to exercising regularly. These include a lower risk of diseases like cancer and diabetes, improved physical function, and a higher quality of life. Exercising can also benefit certain groups. For example, pregnant women who engage in routine physical activity are less likely to gain an excessive amount of weight or experience postpartum depression, and elderly people who exercise are at lower risk of being injured during a fall.
Exercising also improves sleep for many people. Specifically, moderate-to-vigorous exercise can increase sleep quality for adults by reducing sleep onset or the time it takes to fall asleep and decrease the amount of time they lie awake in bed during the night. Additionally, physical activity can help alleviate daytime sleepiness and, for some people, reduce the need for sleep medications.
Exercise can also improve sleep in indirect ways. For instance, moderate-to-vigorous physical activity can decrease the risk of excessive weight gain, which in turn makes that person less likely to experience symptoms of obstructive sleep apnea . Roughly 60% of moderate to severe OSA cases have been attributed to obesity.
Numerous surveys have explored sleep and exercise habits among adults. These include the National Sleep Foundations 2003 Sleep in America poll, which surveyed adults between the ages of 55 and 84.
Improves Sleep Duration And Quality
Intense physical activity requires you to expend energy. It fatigues your body, reducing your sleep latency. Sleep latency refers to the time it takes you to fall asleep once you are in bed and the lights are off. When you exercise consistently, you usually get sleep as soon as you lie down, and you get a much needed 7 to 8 hours of rest.
Exercise also promotes deep sleep phases, the most restorative sleep stages. During these slow-wave sleep phases, you are less likely to wake up due to disruptions. This improves your sleep quality. The deep sleep phases boost your immune system, cardiac health, and muscle repair and regeneration.
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Type 2 Diabetes And Metabolic Syndrome
Regular physical activity can reduce your risk of developing type 2 diabetes and metabolic syndrome. Metabolic syndrome is some combination of too much fat around the waist, high blood pressure, low High Density Lipoproteins cholesterol, high triglycerides, or high blood sugar. People start to see benefits at levels of physical activity below the recommended 150 minutes a week. Additional amounts of physical activity seem to lower risk even more.
Already have type 2 diabetes? Regular physical activity can help you control your blood glucose levels. To find out more, visit Diabetes and Me.
Regular Exercise Can Absolutely Help You Sleep
Can exercise help you sleep? Absolutely. And if youve never experienced that immediate sleep-inducing exhaustion one might experience after a day of hiking or a grueling boot camp class, theres a ton of scientific research to back up this claim, too.
In one study published in the journal Sleep Medicine, individuals with a self-reported sleep time of less than 6.5 hours completed moderate-intensity workouts four times a week for six weeks. At the end of the experiment, they reported getting an extra 75 minutes of sleep per night more than any drug has helped deliver, according to the study authors.
Exercise actually has a chemical effect on the brain. Physical activity creates more adenosine in the brain, and adenosine makes us feel sleepy, says Winter. The harder we work out, the more driven we are by this chemical to sleep.
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Body Temperature And Exercise
Body temperature and the brains sleep-wake cycle appear to be closely linked, so understanding your bodys temperature changes can help you figure out how to get more rem sleep.The increase in body temperature during late-afternoon exercise, followed by the drop in body temperature that accompanies sleep onset, may be one reason why sleep occurs more easily alongside regular physical activity. Exercise also eases muscular tension, reduces stress, and increases the bodys production of endorphins, which in turn creates a sense of well-being. This overall sense of ease may help you sleep better.
Is It Bad To Work Out Before Bed
Moderate aerobic or resistance exercise should not negatively affect your sleep, as long as you complete the workout within 90 minutes of bedtime. Your body and mind need that 90 minutes to cool down from a workout.
During an aerobic workout, your heart rate increases, body temperature rises, and you receive a boost in energy with the release of endorphins. These changes are all beneficial for your health, but may not be conducive for your bedtime routine. If you need to cool down quickly, you may consider a shower or bath to help regulate your body temperature and prepare you to relax.
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How Much Exercise Do You Need
Theres no magic number when it comes to volume of exercise for sleep benefits. Our recommendation is to try and meet the National Physical Activity Guidelines for your age. For adults, this means accumulating 150 300 minutes of moderate intensity or 75 150 minutes of vigorous exercise each week. You should also include at least two sessions of muscle strengthening each week. Children and teens need more, with a minimum of 60 minutes of moderate to vigorous exercise each day. If youre new to exercise, its best to start slow and gradually build to these levels. If you dont know where to start, chatting to your local exercise expert can help.
Strengthen Your Bones And Muscles
As you age, its important to protect your bones, joints, and muscles they support your body and help you move. Keeping bones, joints, and muscles healthy can help ensure that youre able to do your daily activities and be physically active. Doing aerobic, muscle-strengthening, and bone-strengthening physical activity at a moderately-intense level can slow the loss of bone density that comes with age.
Hip fracture is a serious health condition that can have life-changing negative effects, especially if youre an older adult. Physically active people have a lower risk of hip fracture than inactive people.
Among older adults, physical activity also reduces the risk of falling and injuries from falls. Physical activity programs that include more than one type of physical activity are most successful at reducing falls and fall-related injuries. Different types of physical activity include aerobic, muscle strengthening, and balance physical activities. Also, weight bearing activities such as running, brisk walking, jumping jacks and strength training produce a force on the bones. These activities that can help promote bone growth and bone strength and reduce the risk of fall-related injuries and fractures.
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