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Sleep

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. 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!

 

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.

Exercise Induced Sleep Improvements

Julia Basso Getting a good night’s rest is important for so many aspects of our lives including our overall sense of wellbeing.  The fact that we spend on average 33% of our lives sleeping is an indicator that sleep must serve a very important purpose.  Not surprisingly, research has shown that a variety of

7 Tips to Get You Sleeping Again

Hadley Seward - certified sleep consultant and certified health coach 7 Tips to Get You Sleeping Again Picture this: it’s 4am and you’re awake. No matter what you try, you cannot fall back asleep. Sound familiar? Insomnia — which includes difficulty falling asleep at bedtime and staying asleep throughout the night — is the most

Sleep Series – Ebook Edition

Gillian White - MSc., PhD (Candidate), University of Toronto, Graduate Department of Exercise Sciences Sleep Series Ebook Edition Sleep is not just a rest for our brain and body but is absolutely essential to our health and function. Sleep deprivation has similar effects of alcohol on how our brain and body functions and, if prolonged

Exercise and Sleep Disorders — Sleep Series Part 5

Gillian White, MSc., PhD (Candidate), University of Toronto, Graduate Department of Exercise Sciences Sleep Stats And General Information - Sleep Series Part 1 Sleep Physiology - Sleep Series Part 2 Sleep And Health - Sleep Series Part 3 Exercise And Sleep Quality - Sleep Series Part 4 1. Sleep Apnea Figure 1. Deformation of airways

Sleep and Health – Sleep Series Part 3

Part 3 of Sleep Series – Sleep and Health Sleep Stats and General Information - Sleep Series Part 1 Sleep Physiology - Sleep Series Part 2 We know that sleep is important for functioning and feeling energetic, but it is also an active contributor to our overall health. Our sleep and health are related!

Exercise and Sleep Quality – Sleep Series Part 4

Gillian White, MSc., PhD (Candidate), University of Toronto, Graduate Department of Exercise Sciences Sleep Stats And General Information - Sleep Series Part 1 Sleep Physiology - Sleep Series Part 2 Sleep And Health - Sleep Series Part 3 Exercise and Sleep Quality – Sleep Series Part 4 There is lots of research that shows improved

Sleep Physiology — Sleep Series Part 2

Sleep Physiology — Part 2 of Sleep Series Sleep Stats and General Information - Sleep Series Part 1 What makes us fall asleep? This is an important question because if we know what factors contribute to our drive to sleep the we can know how to get better sleep. Our inclination to sleep is not

Sleep Stats and General Information – Sleep Series Part 1

Part 1 of Sleep Series – Sleep Stats and General Information Sleep is not just a rest for our brain and body but is absolutely essential to our health and function. Sleep deprivation has similar effects of alcohol on how our brain and body functions and, if prolonged enough, can actually result in death.

A Better Night’s Sleep: Falling Asleep

Gillian White – MSc, PhD (C), University of Toronto, Department of Exercise Sciences What makes us fall asleep? This is an important question because if we know what factors contribute to our drive to sleep the we can know how to get better sleep. Our inclination to sleep is not as simple as it

A Better Night’s Sleep: The Statistics

Gillian White – MSc, PhD (C), University of Toronto, Department of Exercise Sciences Sleep is not just a rest for our brain and body but is absolutely essential to our health and function. Sleep deprivation has similar effects of alcohol on how our brain and body functions and, if prolonged enough, can actually result

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