What Helps Sleep

Exercising

Exercising more is going to help you sleep better. There is a direct link between exercise and sleep and there are many studies supporting this. People who get quality sleep exercise more. There are also studies that have shown exercise leads to better sleep.

Most people hear the term sleep better, exercise better. The statement is going to apply to people who are interested in exercising in the first place – these are those people who can skip a workout because they are too tired from a bad night. That isn’t the only problem. There was a 1989 review showing that even if such a person had a will to exercise, not getting enough sleep left them feeling tired faster. There is also pain that comes with exercise, and a bad night can make someone be tempted to shorten or skip their workout. This is why bad sleep is going to lead to less exercise. When you don’t sleep well, you are not going to exercise well.

There are many studies that back the statement, exercise more sleep better. While it is hard to exactly explain it, exercising during the day is going to improve your sleep quality. This is even more important when you are feeling stressed. There are many types of exercise out there – from meditative movements like tai-chi and yoga to more intensive ones like resistance training and aerobic exercise – that are going to help in improving your sleep, your mood, and general health.

There has been a lot of debate on whether it is good to exercise at night. Physical activity is going to increase your core temperature, which is not good for your sleep but the increase is just temporary. Exercise is also going to increase the production of adrenaline which is also temporary and isn’t going to affect your sleep that much, provided you don’t go directly to bed after exercising. If you take a shower and relax a bit, everything should be fine. There are some studies that have shown that high-intensity exercise in the evening affected REM sleep, but they didn’t measure the quality of sleep for normal people who don’t have any sleep issues.

The main thing that you might suffer from when you exercise in the nighttime is the effect it might have on your circadian rhythm because the body is going to associate exercising with the day. But one thing to keep in mind, it is better to exercise during the night than not exercise at all.

Everyone is different and how your body reacts to something is different from how another person is going to react. If you work out at night and then realize that it affects your sleep, then consider choosing another time to exercise.

Exercising during the day is going to help you sleep better. Exercising at night is better than not exercising at all when it comes to quality of sleep and other health factors. This can have an effect on the circadian rhythm of other people.

A consistent sleep schedule

The body is like a giant clock counting each second. Many of the physiological processes follow the 24-hour schedule, and it bases on clues like light and temperature. This is why artificial light has been shown to cause an inconsistent sleep schedule.

The circadian rhythm follows the 24-hour cycle, and when you throw it into disarray, it is going to impact your sleep quality. You can improve your sleep quality by going to bed at the same time every night. This will also help you fall asleep faster.

A bedtime routine can help further consolidate your circadian rhythm – it will tell your body that it is time to sleep. Your bedtime routine doesn’t have to be complicated; it can be as simple as brushing your teeth or showering. You can spend time meditating or reading before going to bed. Relax on your sofa before retiring to bed, read these reviews and find out the Burrow sofa drawbacks and advantages.

The bedtime routine doesn’t have to be something that stimulates your body and sense, like playing games. You need to be careful with the screens of your cell phone, TV set, and computer because they emit blue light. Blue light is bad for your sleep because it affects the production of melatonin, which is a body hormone that tells your brain it is time to sleep.

When you go to bed at the same time every day, you make it easier for your body to fall asleep fast and get quality sleep. A bedtime routine primes the body for sleep; the routine needs to be soothing (like meditating) and less stimulating (playing computer games).

Melatonin

When there is the absence of blue light, it signals the body to start producing melatonin which tells the body it is time to sleep. This is why you should try avoiding blue lights two hours before your bedtime. If you do all the above and you still find it hard to fall and remain asleep, then you should consider melatonin as an oral supplement.

Oral melatonin can help in alleviating insomnia, reduce sleep latency, and improve sleep quality in both children and the elderly. They are also good for fighting jet lag, which is why frequent travellers.

You shouldn’t start thinking that oral melatonin is going to give you the freedom of shifting your sleep schedule how you want no matter where you are. Light is a very powerful regulator of the body’s melatonin rhythm.  According to studies done over a month, supplementing melatonin doesn’t affect the body’s production.

One thing you need to keep in mind when it comes to melatonin supplements is the amount that is on the label can be much less or more which isn’t good. There are some that have been shown to have contaminants like the neurotransmitter serotonin.

If you have used sleeping tips and you are still finding it hard to fall asleep and remain asleep, you can consider taking melatonin before you go to bed. Oral melatonin can be a good option because it improves your sleep quality and can help in fighting jet lag. It won’t do much to change your sleep schedule any time you want.

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