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Exercise for Better Sleep? It’s been said that a good workout can do wonders for your body and relax you at the same time. It might seem strange and surprising that raising your heart via exercise can be beneficial for your sleep. Did you know that regular exercise has been shown to decrease cortisol and increase distressing hormones. You might know them as serotonin, dopamine and norepinephrine. During a rigorous workout, they help put your body in a ready to rest state. When you incorporate aerobics and resistance or strength training, your body is more apt to get good results.
The more consistent you are with your exercise routine, the better the results you’ll get. Studies have shown that by doing resistance or strength training workouts, three times a week for 30-90 minutes you’re more apt to experience an improved quality of sleep.
Early bird catches the worm. People who do 30 minutes of cardio at 7a.m. get more sleep that those that do so later in the day.
You can pretty much turn most exercises into a high intensity exercise. Take Yoga for instance. Most of you will picture yoga as a more relaxed and laid back form of fitness. Have you ever done Bikram Yoga? While it is still yoga, Bikram Yoga is a hot yoga style, and is ideally practiced in a room that is 95-108 Fahrenheit with a humidity of 40%. What a great way to relax and ultimately have a great nights sleep.
Swimming is considered both aerobic and resistance training. The water is your training medium. Each stroke is your body’s way of flowing and resisting the waves. You’re actually using your weight and the weight of the water. Floating is a way of giving way to the weight of the water. As you begin to move using strokes, you’re using your weight to move your body through the currents of the water, a form of resistance.
Either way, a good swim at any time of the day is one of the best exercises you can give yourself for total body fitness.
Walking nature trails is a great way to experience aerobics. And … by adding a hill or two to your course, you’re now incorporating resistance to your walk.
Your food habits can play a serious role in your sleep patterns and exercise. When you don’t eat healthy foods that will nourish your body, you run the risk of missing out on essential vitamins and minerals. This puts your body in jeopardy of not functioning properly and could cause sleep disturbances.
Eating lots of fiber rich foods is often associated with deeper more restorative sleep. You might consider adding more vegetables, fruits and whole grains. Lots of green vegetables at that. Quinoa is an excellent source of protein and grain.
Kiwi have been known to contain high concentrations of natural serotonin. Cherries along with bananas have been known to be low melatonin rich foods.
Sleep enhancing foods such as salmon, is considered a good choice to add to your diet. It’s been said to reign supreme and supply a slew fo nutrients that support serotonin as well as vitamin D, B6 and omega 3 fatty acids.
Therefore, eating the right foods can possibly ensure a well rested night as well as sweet dreams.
You need both. It’s important to the overall health and well-being of your physical, mental and spiritual state.
According to quora.com, wear is a state of calmness, relaxation without emotional stress and freedom from anxiety. Sleep is defined as an altered state of consciousness in which your perception of and reaction to your environment are decreased.
Bottom line, the connection between exercise and sleep or rest is real. Exercise is a way of putting your body into a ready to relax state. It’s worth it to try it and see for yourself how it makes you feel. We’d love to hear from you. Let us know if exercise has helped you become more relaxed.
That’s it for this week. As always …
Dedicated To Your Beauty,