There is so much to know about sleep, the lack thereof, and how it can impact your health and fitness. Getting regular, good sleep is one of the most important things that you can do to maximize your effort to stay healthy and lose weight. Many studies have been done on sleep deprivation and they indicate that not sleeping enough, and/or not getting quality sleep, can contribute to obesity, diabetes and cardiovascular disease. In fact, less sleep can increase your chances of getting a cold by three times and can decrease the average lifespan. Most of our body’s repair of cells, tissue, muscle growth and processing of protein occurs while we are asleep. Most researchers agree that the evidence relating to sleep is piling up and indicates that without sufficient and quality sleep, we are at higher risk for a number of diseases.
Improving Our Sleep Duration and Quality
Blue light that is emitted from your TV, laptop/computer, and smartphone can interrupt restful sleep. This type of light makes your body think that it is daytime and that makes it harder to get to sleep and to sleep restfully. So, limit the amount of blue light exposure during the evening. There are several ways to accomplish this;
1. You can purchase special glasses that block blue light.
2. There are apps you can download that will block blue light on your laptop/computer or phone, and you can set them to automatically eliminate blue light from your device at a given time, like sunset for example. How cool is that?
Benefits
1. Work out on your time: when you’re ready come in and select your workout!
2. Exercise controls weight: working out helps to prevent excess weight gain!
3. Exercise improves mood: physical activity helps to stimulate the brain!
4. Exercise boosts energy: physical activity can grow muscles & boost your endurance!
5. Exercise promotes sleep: regular physical activity can help you fall asleep faster and deepen your sleep.
The fastest way to fitness is by mixing it up. With so many options, and new content quarterly, you will never get bored. LesMills produces the FOD classes so you are guaranteed a great workout.
Naps Can Help
Long naps can disrupt your night time sleep, while short power naps can be beneficial. Sleeping for too long during the day throws your body’s internal clock off. There is an exception to this; If you regularly take a nap each day, and have for some time, your body may have accepted this routine without negative impact to your night time sleep pattern.
Be Consistent
It’s important to retire to bed and awake in the morning with consistency. Different times to start and end sleep can confuse your body, causing less sleep and or less effective sleep. Try to go to bed and arise in the morning at the same times. It will help your body maintain a beneficial rhythm.
Disruptions
It should go without saying that drinking alcohol or caffeine too late in the day or early evening can disrupt sleep. In at least one study, drinking caffeine as many as six hours from bedtime caused significantly reduced sleep quality. Drinking alcohol in the evening can decrease the amount of human growth hormone (HGH) that your body makes naturally, and it can disrupt your natural sleep rhythm, among other things. Noise and light are obvious distractions to your sleep. Do what you can to limit the noise from outside and light in the room. For instance, make sure that you don’t have the light from an alarm clock shining in your face. This will help you get to sleep and stay there.
Keep The Right Temperatures
Temperature plays a big role in restful sleep. Most people have a hard time sleeping well when it is too warm. At least one clinical investigation indicates that room temperature can adversely affect your sleep more than external noise. And, it’s not just the room temperature, it’s also your body temperature, so make sure that your covering is not sufficient to increase your body temperature too much while you sleep. 70 degrees appears to be about right for most people, but many others prefer the low to mid 60 degree mark. Experiment with room temperature and cover/blanket combination until you find something that works for you.
Getting Yourself Ready For Bed
Preparing for bed can often help you experience a more satisfying sleep. There are several things you can do to help you prepare;
1. Climate and time of year may dictate if a hot bath is in order, but bathing and sometimes soaking your feet in warm water will help you relax.
2. Many people find that reading before bed helps calm them and prepare for rest.
3. Meditation can be used to accomplish heightened relaxation.
Be Consistent
It’s important to retire to bed and awake in the morning with consistency. Different times to start and end sleep can confuse your body, causing less sleep and or less effective sleep. Try to go to bed and arise in the morning at the same times. It will help your body maintain a beneficial rhythm.
What We All Need
How much sleep do we need? Here are guidelines established by the National Sleep Foundation;
Teens (14 to 17) – 8 to 10 hours
Young Adults (18 to 25) – 7 to 9 hours
Adults (26 to 64) – 7 to 9 hours
Older adults (65+) – 7 to 8 hours
Conclusion
Regular exercise is one of the best things that you can do to help attain a restful and beneficial sleep. It has been shown to reduce the symptoms of insomnia, cutting the time it takes to fall asleep in half, while helping you sleep longer, in some cases up to 18% longer! Whatever exercise you like to do, from running, walking, jogging, bike riding, using weights, swimming, or a combination of any of these, you’ll find it all at Maximum Fitness in the heart downtown Vacaville, along with a dedicated staff that will help you reach your fitness and sleep goals.
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