Exercise and Sleep

Sleep Better – Part 8F

(Excerpt #8 from 17 Proven Tips to Sleep Better at Night)

As I wrap up this series of tips on ways to help you Sleep Better, I hope I have been able to help you. If not, keep searching for something that works for you.

Sleep is too important for your health – the benefits of a good, restful sleep cannot be overstated. You CAN find a way to Sleep Better.

Here are the last two tips in this series. Maybe these will help?

Exercise Regularly — But Not Before Bed

Exercise is one of the best science-backed ways to improve your sleep and health.

It can enhance all aspects of sleep and has been used to reduce symptoms of insomnia.

One study in older adults determined that exercise nearly halved the amount of time it took to fall asleep and provided 41 more minutes of sleep at night.

In people with severe insomnia, exercise offered more benefits than most drugs. Exercise reduced time to fall asleep by 55%, total night wakefulness by 30% and anxiety by 15% while increasing total sleep time by 18%.

Although daily exercise is key for a good night’s sleep, performing it too late in the day may cause sleep problems.

This is due to the stimulatory effect of exercise, which increases alertness and hormones like epinephrine and adrenaline. However, some studies show no detrimental effects, so it clearly depends on the individual.

SUMMARY

Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.

Don’t Drink Any Liquids Before Bed

Nocturia is the medical term for excessive urination during the night. It affects sleep quality and daytime energy.

Drinking large amounts of liquids before bed can lead to similar symptoms, though some people are more sensitive than others.

Although hydration is vital for your health, it is wise to reduce your fluid intake in the late evening.

Try not to drink any fluids 1–2 hours before going to bed.

You should also use the bathroom right before going to bed, as this may decrease your chances of waking in the night.

SUMMARY

Reduce fluid intake in the late evening and try to use the bathroom right before bed.

The Bottom Line

Sleep plays a key role in your health.

One large review linked insufficient sleep to an increased obesity risk of 89% in children and 55% in adults.

Other studies conclude that less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes.

If you are interested in optimal health and wellbeing, then you should make sleep a top priority and incorporate some of the tips above.

Thanks for reading these Sleep Better tips – I hope you find something that helps you. If you know someone else who has trouble sleeping, tell them about this blog!

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