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5 Easy Workout and Sleep Fixes For A Better Day And Night

You know that workout burns calories, so it affects weight control, and also it is important for heart health, and what about sleep?

5 Easy Workout and Sleep Fixes For A Better Day And Night

You know that workout burns calories, so it affects weight control, and also it is important for heart health, and what about sleep? Is exercising also having an impact on your sleeping pattern? Simple terms, yes, if you're having trouble closing your eyes and veering off or maintaining sleep all night long, it may be because you're not sufficiently active. Before you reach for a bottle of pills to cure your chronic insomnia, remember how exercise and otherwise, safe behaviors can naturally enhance your sleep.

Sleep and Fitness: What is the Relationship?

If you have bad sleeping habits, then you're not alone. The Centers for Disease Management and Prevention lists insufficient sleep in this country as an important public health issue. A 2009 CDC analysis found that about 48 percent of study participants said they had less than seven hours of sleep each day. More specifically, 37 percent reported falling asleep during the hours of the day, which may explain the more than 1,500 driving-related deaths per year while drowsy.

Sleep hygiene is defined as conduct designed to promote quality sleep, including some lifestyle choices such as regular exercise. According to researchers at Northwestern University, lack of exercise can be at the core of many sleep disorders. Older adults who were less effective than recommended they did a study to assess the effect of exercising on the middle-aged sleep patterns.

The researchers broke them up into two classes of exercises:

  1. One has completed two 20-minute workouts four days a week
  2. One did exercise for 30 to 40 minutes four days a week
In at least two activities, both groups sought to reach 75 percent of the maximum heart rate.

A third control group was set up, too. Such participants did not work out at all but exerted themselves mentally instead. The active groups slept better and reported lesser depression and sleepiness during the day.

How Does Workout Affect Sleep?

Sleep is not just about the amount of time you 're in bed every night. In reality, the quality of sleep is broken down into several categories:
  • Duration- How much sleep a person has in 24 hours
  • Continuity of sleep- How quickly a person sleeps
  • Timing- When a person sleeps every 24 hours
  • Alert- During the waking hours
  • Satisfaction- How well sleeps a human
  • Depth- This refers to phases of sleep and brain activity
  • The workout works to improve the quality of your sleep by providing better continuity of sleep and increased satisfaction. Better sleep automatically improves timing, since sleep habits are also becoming more consistent.

Strong vs. Medium Training

In a National Sleep Foundation survey respondents noted:
  • With sleep, up to 67 percent slept better
  • 26 percent considered physical activity to be the most beneficial
  • 66% of those who exercise regularly recorded that they had all the sleep they needed to feel healthy compared to 55% of those who exercised only moderately or lightly
  • Fifty percent of vigorous exercisers reported being able to maintain momentum better throughout the day as a result of quality sleep
  • The reality is that all exercise does help, but the deeper you sleep the better.

Worth doing exercises before bed?

Efficient exercisers build routines that may involve doing different exercises right before bed to further help the quality of sleep. Few types of workouts, including yoga, say relax and go to sleep. The right poses are enough to make your mind and your body sleep-ready. Find some of the movements that help facilitate mental relaxation and sleep.

Looking upside-down

Lie on your back and drop down next to a wall, leaving approximately six inches of space between the skin and the surface. Extend your legs so that they will rest flat on the wall as you spread your arms to the side. Maintain this pose for up to two minutes, inhale and exhale slowly to promote relaxation.

Twisting while Sleeping

Sit in front of you, with your legs crossed. Place one hand on the opposite knee while bending to the waist before the core muscles get involved. Keep in as you take a deep breath and then exhale. Reset the middle and perform the twisting exercise on the other sides. Do this for a maximum of 3 minutes.

Child Poses

Get in a table pose over your hands with your shoulders and hips over your knees. Push back until your bottom rests on your feet, and stretch your hands overhead. Your face faces down on the floor. Hold this position, playing close attention to your breathing for up to five minutes.

Rock-a-Bye Poses

Rollover to your back and pull your knees across your ankles toward your chest. Place your hands just above your crossed ankles and continue pulling your knees and holding the pose for up to 7 minutes.

Whether alone or in combination, each of these exercises can enhance your sleep quality by relaxing your body and calming your mind.

If that's what you 're used to and it works for you, stop vigorous aerobic workouts before bedtime. A hard work-out disrupts circadian cycles for most people. Instead, save your morning or early evening jogging and just do stretches near bedtime.

Finally, These 5 Simple Solutions Go Beyond Training

Exercise is a vital part of any healthy lifestyle, and will definitely help the quality of your sleep, but it is just one step in establishing good sleeping habits. You'll want to do other things including:
  1. Go to bed every night at the same time – This includes weekends or the usual off-days. The more relaxed you are, the faster you fall asleep.
  2. Wake up every day at the same time – Wake-up times are the flip side of the continuity coin. If you get up at 8:00 every day for work, keep this going even on your off-days. This will help keep that stable bedtime easier.
  3. Wisely pick snacks in bedtime – avoid going to bed with a full or empty stomach either. Do avoid things that contain caffeine like soda or chocolate when choosing a bedtime snack. Also limited what you drink an hour before bed, to keep you from waking up and going to the bathroom.
  4. Establish a Bedtime Routine- In other words, do exactly the same thing every night. For example, if you shower at night than ever at night, but whatever you do, do it regularly. This will send your brain a message that it's time to get ready to sleep.
  5. Make sure the bed is comfortable – Find out why if you have difficulty getting relaxed at night. Are they the mattress? As for the pillows? Do whatever it takes to make that space induces as much sleep as possible.
Although daily exercise is just part of the sleep puzzle, it is a big one. Develop and stick to a fitness schedule to get a better night's sleep.

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YourFitnessRink - Fitness and Health Matters: 5 Easy Workout and Sleep Fixes For A Better Day And Night
5 Easy Workout and Sleep Fixes For A Better Day And Night
You know that workout burns calories, so it affects weight control, and also it is important for heart health, and what about sleep?
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