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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.

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

Trouble Sleeping? Break This One Habit.

Gillian White - MSc, PhD (C), University of Toronto, Department of Exercise Sciences Text, email, call, search, Siri, music, camera, social media. Calculator (what? Don’t act like you don’t use it too..) – these days, we use our phones for nearly everything. If you aren’t reading this article on your phone right now, I’m willing

The Stages Of A Woman’s Sleep Life: Menstruation and Menopause

Adriane Cook B.S. Kinesiology, Michigan State University www.balancewithme.com Is it true that men tend to sleep better than woman? Researchers believe “Sex differences in sleep begin at a very early age and women report poorer sleep quality and have higher risk for insomnia than do men.” (Sleep and Women’s Health, National Center for Biotechnology

Sleep Well: Effects on Aging Athletes and Sleep

Hadley Seward - certified sleep consultant and certified health coach Studies show that aging has a tangible effect on the body’s ability to perform, including a gradual loss of muscle mass, a decline in flexibility and balance, and less efficient use of oxygen.[1][2] Recovery time between also becomes increasingly longer. A decline in performance

Do physically active people need more sleep?

Hadley Seward - certified sleep consultant and certified health coach Our bodies are hard-wired to require quite a bit of sleep. Without adequate rest, we cannot physically or cognitively function at optimal levels. For athletes or people who exercise regularly, sleep is even more important. Long-term sleep deprivation has been linked to major health problems

4 Ways To Reduce Technology’s Impact On Your Sleep

by Hadley Seward, certified health coach and certified pediatric sleep consultant Limit screen time within two hours of bedtime. Filter the blue light from your devices. Go back to printed books. Expose yourself to lots of natural light during the day. Sleep is one of the most important indicators of our long-term health. However, most

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