Ideal Exercise Timing for Better Sleep
According to a study published in the Journal of Physiology (2019), exercising between 5 PM and 7 PM can regulate our body clocks and boost melatonin production – the hormone that governs sleep.
Neuroscience professor at the University of California Berkeley, Matthew Walker, author of Why We Sleep, states: “Moderate evening workouts help cool down the body after a day of activity, creating ideal conditions for the brain to wind down.”
Go for a Light or Brisk Walk (30 minutes before 7 PM)
Walking in a breezy, open space helps burn excess energy, balances blood sugar levels, and relaxes the body.
Practice Breathing and Light Stretching
Breathing exercises and gentle stretches help ease tension in the neck, shoulders, and back, stimulating the parasympathetic nervous system and aiding the brain’s relaxation process, making it easier to fall asleep.
Avoid Exercising Too Late After 8 PM
A review in Sleep Medicine Reviews (2020) found that high-intensity workouts within an hour before bedtime can overstimulate the nervous system, increasing heart rate and body temperature, making it harder to fall asleep.
American fitness trainer Joe Holder, a contributor to Men’s Health magazine, advises: “If you want a good night’s sleep, finish your workout at least 1.5-2 hours before bedtime, especially if you’re doing cardio or HIIT.”
Exercises to Support Sleep
Dr. Michael Breus, a renowned American sleep specialist, shared on his podcast, The Sleep Doctor: “Exercising at the right time not only improves physical health but also serves as a natural therapy for deeper sleep. Choosing the right type of exercise for your body and personal schedule is key.”
Here are some movement forms recommended by experts: Yoga and Meditation (20-30 minutes)
Harvard Medical School recognizes yoga as a potent tool to enhance sleep quality in older adults and individuals with sleep disorders. Yoga and meditation help calm the nervous system, reduce cortisol levels, and boost serotonin and melatonin, resulting in improved sleep patterns.
Why Women Over 25 Are Choosing Yoga Over Botox for Skin Tightening.
“For women over 25, there’s no need to chase expensive and risky beauty treatments like Botox. With yoga, you can achieve radiant, youthful skin and discover a deeper sense of balance in your life. Yoga is a natural way to enhance your beauty and find peace within.”
Why You Should Avoid Setting Your AC to 26 Degrees Celsius at Night
“Turning on the air conditioner at 26 degrees Celsius while sleeping can be tempting, but experts advise against it. This seemingly harmless habit may have negative consequences for your health and well-being, and understanding the reasons behind this recommendation is crucial for a good night’s rest.”
Eat an Apple Every Night for Amazing Health Benefits
Apples are a fantastic snack option when hunger strikes and even make a great bedtime snack. But did you know that apples are nutritional powerhouses, packed with carbohydrates, fiber, and antioxidants, along with a host of vitamins and minerals?
The Best Time to Drink Milk: Morning or Night? Uncover the Surprising Truth and Maximize Nutrition.
Introducing our resident health and wellness guru – your trusted guide to all things nutrition and wellbeing. Delve into the fascinating world of dairy as we explore the myriad benefits of milk and its positive impact on your health. Learn from the experts as they reveal their top tips for incorporating milk into your daily routine in the most beneficial ways. It’s time to unlock the secrets to a healthier, happier you!
Don’t Sleep Facing These Two Directions: The Ultimate Guide to a Good Night’s Rest
“Steer clear of these two sleeping positions if you want to maintain optimal health. “
