The science behind exercise and sleep
The science behind exercise and sleep is very complex and is still being studied by researchers. The most important thing to understand is that exercise and sleep are closely related and affect each other in many ways.
Exercise is known to improve sleep quality, as it can help the body to relax and release endorphins, which can aid in the process of falling asleep. Exercise can also help the body to produce more serotonin, the hormone that helps us to feel relaxed and rested.
At the same time, sleep can have a positive effect on exercise. When we get a good night’s sleep, our bodies are better able to recover from physical activity, allowing us to perform at our peak levels. Additionally, sleep can also help to regulate hormones such as cortisol and testosterone, both of which are important for muscle growth, strength, and endurance.
Overall, exercise and sleep are both important to maintain a healthy lifestyle. They work together in a symbiotic manner, and both should be prioritized in order to achieve optimal health.
How to get better sleep
- Establish a consistent sleep schedule: Go to bed and wake up at the same time each day, even on weekends and days off.
- Avoid stimulants like caffeine and nicotine close to bedtime: Caffeine and nicotine can make it harder to sleep. Try to avoid having any within 6 hours of bedtime.
- Exercise regularly: Exercise can help your body relax and improve your sleep. Aim for at least 30 minutes of moderate exercise a day.
- Avoid large meals and beverages close to bedtime: Eating a large meal close to bedtime can cause indigestion and make it harder to sleep. Try to finish eating at least 2 hours before bedtime.
- Reduce light and noise in your bedroom: Make sure your bedroom is dark and quiet. Use blackout curtains and earplugs to reduce light and noise.
- Avoid screens before bedtime: The blue light emitted by screens can make it harder to sleep. Try to avoid screens at least an hour before bedtime.
- Relax before bed: Use relaxation techniques such as deep breathing, progressive muscle relaxation, or guided imagery to help you wind down before bed.
Get some Sun for better sleep
Getting some sun is one of the best ways to improve your sleep. The sun helps to regulate your circadian rhythm and can help to reset your body’s natural sleep-wake cycle. Additionally, the sun’s bright light can help to boost your mood, which can also help to improve your sleep. So, make sure to get some sunlight during the day, or take a walk outside to soak up some sun.
How to get better sleep eating on schedule time and meal plan
- Eat a balanced diet: Eating a balanced diet of whole foods that are rich in complex carbohydrates, lean proteins, and healthy fats can help improve sleep quality. Avoid processed foods, sugary snacks, and caffeine late in the day.
- Stick to a schedule: Try to eat meals and snacks at the same time each day. This will help regulate your body’s internal clock and make it easier to fall asleep at night.
- Avoid late-night eating: Eating too close to bedtime can cause indigestion and make it harder to fall asleep. Try to finish your last meal or snack at least 2-3 hours before bedtime.
- Avoid alcohol and nicotine: Alcohol and nicotine can disrupt sleep, so try to avoid them late in the evening.
- Get some exercise: Regular exercise can help improve sleep quality, so try to get at least 30 minutes of exercise each day.
Resources and products to help get better sleep
- White Noise Machines: White noise machines are designed to help you sleep better by creating soothing ambient sounds like ocean waves, rain, wind, or thunderstorms.
- Comfortable Mattress: Investing in a comfortable mattress can make a huge difference in how well you sleep. Look for a mattress that is supportive and provides pressure relief.
- Weighted Blankets: Weighted blankets are designed to provide a gentle, comforting pressure that can help relax your body and mind.
- Sleep Masks: Sleep masks can help block out light and create a dark environment that is conducive to better sleep.
- Aromatherapy: Aromatherapy can be used to promote relaxation and better sleep. Some popular essential oils for sleep include lavender, chamomile, and ylang ylang.
- Sleep Apps: There are a variety of sleep apps available that can help you track your sleep, set bedtime reminders, and provide soothing sounds for better sleep.
- Alarm clocks: Alarm clocks are devices that make a sound at a specific time to alert you to wake up or remind you of an appointment. They come in a variety of sizes and styles and typically feature adjustable volume and snooze buttons. Many alarm clocks also have other features such as radio, light, and temperature settings.
- Soft sheets: Soft sheets can help you sleep better for a few reasons. First, they provide a more comfortable surface to sleep on, which can help you relax more and drift off more easily. Soft sheets also give you a cushion between your body and the mattress, which can reduce pressure points and help keep your spine in better alignment. Finally, they can help keep you warm in the winter, and cool in the summer, allowing you to sleep more comfortably no matter the temperature. Cotton is the most popular choice for soft sheets. It is lightweight, breathable, and luxurious. Other materials such as microfiber, bamboo, and silk are also soft and offer unique benefits.