Exercise to a good night's sleep
Written by clive on 2:43 AMExercise increases heart and lung fitness and reduces stress, anxiety and insomnia. It also raises your endorphin levels. Endorphins are natrually existing mood elevators produced by the brain in response to physical exercise. They reduce pain, relax muscles, suppress appetite and produce feelings of general well-being. As a result, sleep will be deeper, more efficient and more restful.
Effective exercise can include brisk walking, running, swimming, tennis, dancing, skiing, basketball or aerobic workouts. Consider exercise as a continuum. For sedentary people, even climbing the stairs to your office instead of taking the lift would be an improvement. After checking with your doctor as to the best activities for you, make sure you schedule exercise on a regular basis. If you stop all exercise for as little as seventy-two hours, your fitness will begin to deteriorate. Moderate exercise, even when you feel tired, can make you feel more alert and help you sleep better that night.
Exercise elevates your core body temperature. An ensuring drop in body temperature at bedtime, five or six hours after a vigorous workout, induces drowisness and deeper sleep. Athletes and other physically fit people have more delta (deep) sleep than do non-athletes.
Do not engage in strenuous aerobic or physical muscular activities within three hour of bedtime. Physical exertion stimulates the release of adrenaline. You'll be too alert and might find it difficult to relax your body enough to induce sleep.
The best time to exercise is in the late afternoon or at noontime. Morning exercise has little effect on the quality of sleep that night. If you must exercise in the early morning, do not do so at the expense of needed sleep; make sure you get to bed in time to fulfil your sleep quotient. In the morning allow yourself enough time to raise your body temperature and become alert. Stretch before attempting a vigorous workout. It's easy to twist an ankle while jogging if you're still drowsy and not properly warmed up.
Do easy stretching before bedtime, but nothing strenuous. Move your arms in a rag doll, spaghetti-like fashion and try to relax your neck muscles by slowly rocking your head to the left and right.
An effective exercise regimen will strengthen your heart, lower your blood pressure and reduce your blood pressure reaction to stress, as well as lower tension and anxiety. All of these will promote sounder sleep.
MIRACLE SLEEP CURE, JAMES B. MAAS
0 comments: Responses to “ Exercise to a good night's sleep ”