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Sleep and Exercise

Getting a good night’s rest is important for so many aspects of our lives including our overall sense of wellbeing. Much research has been done to investigate the relationship between exercise and sleep health, and studies have shown that if you exercise, your self-reported sleep quality is much improved.Woman sleeping in bed

Studies looking at the effect of exercise on sleep determined that acute exercise significantly improved a variety of sleep measures. Specifically, exercise increases total sleep time by decreasing the time it takes to fall asleep, enhancing the efficiency of sleep.

Three Ways Sleep Impacts Exercise Performance

  1. Boosts Mental Alertness- Without proper sleep, your mental alertness takes a hit. Sleep loss impairs your focus, memory, and judgment and learning capacity, so you’re not at your best mentally when you’re tired. Many sports require athletes to make split-second decisions, so if they’re off their game, it could have a major impact.
  2. Lowers Tension Levels, Increasing Game Success- Stress and tension can have a negative overall effect on athletes, leading to an unfavorable result. When you get a better night’s sleep, you can lower your tension level which in turn makes you more likely to function at peak performance
  3. Reduce Injury Rates- Quality sleep contributes to everything from a healthy immune system to increased alertness to muscle recovery. In a study in the Scandinavian Journal of Medicine and Science in Sports(2016) it was determined that athletes who got over 8 hours of sleep during weekdays reduced the odds of injury by 61%.

Takeaway? Healthy sleeping routines are crucial for exercising at peak performance!man asleep on a bed with white sheets

Trouble Sleeping?

Try these natural sleep aids—

  • Lavender Essential Oil: Lavender has been proven to be beneficial to both the quality and duration of sleep and improve general mental and physical health without the side effects of other sedatives.
  • Chamomile Tea- Chamomile has an antioxidant called apigenin that is known to decrease anxiety and initiate sleep.
  • Fenugreek- this ancient herb offers calming benefits to reduce your before-sleep stress levels. You can buy it as a juice online or in a health food store.
  • Valerian Root- valerian is one of the most popular herbal sleep aids in Europe and the US and is available as a supplement in capsule or liquid form.

Menopause and Sleep

Hunter Bennett Menopause is commonly considered to be one of the most trying times in a woman’s life. A time of vast change, it comes with a number of unique effects that can make even the most menial of tasks seem like a real challenge. Interestingly, there is even some evidence to suggest that it

Is Sleep the Missing Link to Athletic Performance?

Hunter Bennett When it comes to maximizing athletic performance, we often find ourselves seeking out complex training methodologies and fancy new pieces of equipment to get an edge on the competition – and as a result, we tend to miss the forest through the trees. While there is nothing inherently wrong with these sorts of

The Effects of Sleep Quality and HIIT

Moji Kaviani Quality of sleep appears to be positively associated with both physical and psychological health (Halson, 2016; Lastella et al., 2012). Therefore, numerous studies examined the relationship between physical activity and sleep suggesting that physical activity is beneficial for sleep; however, it remains unclear to what extent those benefits are (Driver & Taylor,

Best White Noise Machines For Sleep

Getting enough sleep is critical for your mind and body. For that reason, many people rely on white noise machines to help them get to sleep and stay there all night. What are White Noise Machines? White noise machines mimic a variety of common white noise sounds found in life and nature. Some produce static-like

5 Signs of Sleep Apnea

Most people snore once in a while, but what happens when your loud, continuous snoring becomes a nightly occurrence? If it’s accompanied by other symptoms, you could be one of the estimated 22 million American sleep apnea sufferers. What is Sleep Apnea? Sleep apnea happens when the soft tissues in the back of your throat

Melatonin for Sleep: is it Safe?

Does getting to sleep or staying asleep turn every night into a frustrating challenge? Whether you have occasional or chronic insomnia, or experience travel-related jet lag or another sleep disorder, melatonin supplements could be the answer. What is Melatonin, Anyway? Have you ever wondered what makes you tired at night? You can thank melatonin for

5 Benefits of Sleeping Naked: The Scientific Facts

Could what you wear to bed make a difference in how you feel in the morning? According to research, the answer might surprise you. Although only about 17 percent of the population sleeps in the buff according to one study, more people should probably try it. After all, sleeping naked can make your waking

Best Sleep Aids

Getting a good night’s sleep isn’t just nice. It’s essential. As The National Heart, Lung, and Blood Institute notes, getting less than the recommended eight to nine hours per night eventually leads to sleep deficiency and deprivation. Adults with those conditions are at greater risk developing mental, physical, and systemic health issues including slower reaction

6 Best Essential Oils for Sleeping

There is a fascinating relationship between aromas and neurological responses which can provide relief for some of the up to 70 million estimated Americans suffering from sleep problems. If you’re someone who suffers from sleep issues and wants to get a restful sleep without resorting to over-the-counter (OTC) or prescribed sleep aids and medications, try

Best OTC Sleeping Pills

The National Sleep Foundation suggests that most adults need up to nine hours of sleep per day to feel completely rested and be able to perform at their highest levels. However, getting to sleep and staying asleep can be challenging. If you struggle with insomnia or constantly wrestle with a restless mind at bedtime, you

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