How can I sleep better at night? #1 must have tip
Most of the people today complain about lack of sleep. Moreover, they wonder how to get a good night’s sleep. Without a good, tight sleep at night, you cannot expect to be productive during the day. Also, lack of sleep may lead to various health issues, obesity is just one among them. Among the most profound are: as depression, anxiety, moodiness, headache, nausea, fatigue and more. As larger number of people are suffering from these conditions today, “how can I sleep better at night” has become a frequently asked question in the modern society.
Exercise during the day
From the health experts’ perspective, exercising is the best answer for those who wonder ” how can I sleep better at night”. In fact, regular and systematical physical activities can keep your body activated during the day. What’s more, it increases the chances for a tight sleep at night remarkably. Exercises regulate the blood flow in the body. Further, they help your body to absorb more oxygen which makes you activated during the day. Those who exercise properly can be less sleepy during the day. After a day with full of physical activities, your body needs time to repaire itself.
obesity and sleep
Obesity ans sleep
Your body has a biological clock which tells your body to undergo this repairing process while you are asleep at night. Exercises have one more interesting side to them. If you do them, you sleep well and lose weight. But, once you stop and have a sedentary lifestyle, you put on weight and have troubles sleeping. Obesity is linked to the quality of sleep, both as a consequence and a reason for it.
how can I sleep better at night?
It is not only sleep itself, but quality of it too
The more you exercise during the day, the tighter the sleep you get at night. However, studies show that even the lighter exercises can improve the amount of sleep an average person gets; it is good news for those who plan to start their exercises as beginners. For some, walking about 10-15 minutes a day has shown some results. Sleep is a phenomenon in itself. We are fascinated by it, and have written an extensive article, to look into sevarl of its secrets. Fidn it here: “Sleep hygiene tips”
How can I sleep better at night? Become persistent
Under general circumstances, a regular person will require at least a couple of months to experience the fullest results of exercises. Therefore, don’t give up if you didn’t experience results within the first couple of days. Stay on track and make it a habit. After all, apart from better sleep, exercises deliver various other benefits to your body and mind!
Exercises and hormones
As you engage in systematic physical activities, you will experience better metabolism and healthier hormone levels. It will take a couple of hours for your body to get back to normal status after being active. Therefore, make sure you do your exercise either in the morning or late afternoon; doing exercises just before the bed time will not help you in terms of sleeping.
The scientists discovered, that it is best to do the exercises at last three hours before falling asleep. As mentioned above, it relates to the hormones that get released during exercise. Your body simply need time to metabolize them. Moreover, physical activity raises core body temperature, and it needs a few hours to lower it. Paul McKenna concludes in his book about sleep, that if you give your organism time to slowly adjust to its temperature after exercises, it does it naturally, and it is continued smoothy while you are asleep.
How to exercise during daytime
If you are not used to exercising regularly, there is no need to make big changes to your schedule stright away. Simply, walk more. Dr James Hill discovered in another study, that the difference between a person of a healthy weight and an obese one, are 1 500 steps. What does it mean? According to the study, a slim woman does around 500 steps a day, but if she is overweight, she will take only 3 500. So, start walking more each day and watch your weight change 🙂 and your sleep become tighter and healthier.
How to exercise before falling asleep
We are humans, not robots following blindly rules and strategies. Yesterday I was exercising for about two hours with my friends. We started at around 18:15, to around 20:30. We did several highly energetic yoga poses. I felt energy and hormones that definetly needed time to come back to their normal. Thanks to this experience, I saw, that before bedtime we may need something else. Lighter exercises, that will help strech the body, smooth and prepare it for sleeping.
How to exercise before bedtime
What I often do, are yoga exercises to stretch. Mostly for the lower spine, they help smoothe all the nervous moments that are in my body from the day. But, what I see on the internet, are even more greater suggestions to follow. One of the best you can find, is on the “Sleep Foundation” page, here: “yoga Stretch poses”
What else can facilitate a good sleep?
Apart from exercises, there are many other aspects that facilitate a good sleep; having the right kind of mattress is among the top of that list. Having an eco-friendly buckwheat hull mattress is a great luxury for a person who thinks: How can I sleep better at night? When such mattress is coupled with a good exercise session, the chances of getting a good sleep are high. In fact, eco-friendly buckwheat hull mattress helps you to maintain the correct posture. Moreover, it gently massages the muscles and reduces the chances of sweating while sleeping (even during the summer). It happens due to its breathable characteristic.
References
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