Can I ask you why you exercise? Maybe it’s to keep your weight down, get a healthy heart, keep those head demons at bay or to acquire a killer bod. These reasons are all great but exercise also helps us to do something us humans need for both our mental and physical health. Sleep.
Getting physical increases how long you spend in a deep sleep. This stage in the sleep cycle is where all the good stuff happens. Toxins are removed from your brain, heart health is boosted and anxiety is lifted. And when it comes to sleep quantity as well as quality is important.
Unfortunately, you can’t just make like Mo Farah the days you want to get some decent zeds. Exercise should be part of your weekly routine. If regular workouts are part of your schedule you will be more tired at the end of the day and you will sleep for longer. The National Institute of Health shows sleep improves if the amount of exercise is consistent over time. For a healthy adult they recommend thirty minutes a day for five days of the week.
You will also sleep better if you aren’t stressed. Do you ever lie awake because that mind of yours is busy sorting through all your life-rubbish? This anxiety can be reduced by building exercise into your routine. After only five minutes of exercise your body experiences anti-anxiety responses. Yoga slows down the parasympathetic nervous system resulting in smaller concentrations of cortisol in the blood stream therefore lowering your blood pressure. If yoga is too chilled for you, and you crave something a little more fast paced, aerobic exercise helps to reduce insomnia.
Time Your Workout Right
So, we know that whatever workout you choose will nail those sleeping problems. But is there an ideal time that you should be channelling your inner athlete?
Well, that all depends on whether you are a bear, wolf, lion or dolphin. These are names of chronotypes, a way of labelling how your internal body clock determines when you like to sleep, eat, work and socialise. What animal you identify with can help you decide when to work out. This should make your exercise seem effortless.
Bears rise in the morning but are at their most active just before noon and have an energy dip after lunch. The lazy wolves like their lie ins; they enjoy waking up just before noon. They will have a boost in productivity at about 6pm. Lions don’t like to miss a thing and rise before dawn. They are at their best up until lunchtime. And you won’t get a thing out of them after 9pm. The dolphins are skittish things who can’t follow any sleep routine. These sensitive souls are woken easily by noise and light. Though you can still get a dolphin to do a job if you get them to do it between 10am and 2pm.
Exercise For Deeper Sleep
What you want to achieve from your workout is another factor that determines when it’s best to exercise. For example, fat burning is at its highest before breakfast. Then a meal composed of equal proportions of carbohydrates and protein will boost your metabolism after you’ve finished.
An exercise routine first thing in the morning is particularly good for getting a deep sleep. A jog first thing should do the trick but make sure you have warmed up those muscles. Cold muscles are at greater risk of sustaining an injury.
Strength and speed ebbs and flows with your body temperature throughout the day. If your core temperature is high you’ll be quicker and have more stamina. Lions hit their peak at about 4pm, bears at 6pm and wolves at 7pm. So, leave your weightlifting until then.
Time your yoga when you are at your bendy best. Avoid the first ninety minutes of your day when your body temperature is at its lowest.
It’s clear that exercise helps you get a better sleep. However, be wary of doing it too close to bedtime. When your body gets ready to go to sleep its core temperature drops and you feel drowsy. Strenuous exercise results in a raised temperature preventing this from happening.
The links between good mental health and sleep are strong. When we are anxious or depressed sleep often eludes us. So, it makes sense that exercising to boost mental health will have a positive effect on us drifting off.
But why is this? Psychology Today explains that regular exercise makes certain parts of the brain bigger as the blood supply to them is increased: more oxygen and nutrients are delivered to these parts. The hippocampus is the section of the brain that deals with learning, memory and regulating the emotions. Studies in other animals have shown that exercise results in new neurons being formed in the hippocampus. A slowing of neurogenesis in this part of the brain is linked to many mental health conditions including depression.
Put simply, exercise makes us happier. That post run buzz? Your body has been stimulated to produce endorphins and enkephalins. These are hormones that make us feel good. If we feel good problems seem smaller and more manageable. So, less tossing and turning when trying to get to sleep!
CBD For Recovery
A little something that can improve both your physical performance and sleep is Melo CBD oil. Do the nerves get to you before a big race or match? ZME Science found anxiety was reduced when professional athletes took CBD oil before competing.
Even the fittest of us can be sore after a workout. Exercise can cause tiny amounts of damage to muscle fibres. This causes inflammation when the body repairs the tears.
A review of one hundred and thirty-two studies in Frontiers in Neurology determined that CBD oil reduced inflammation in the body. Less inflammation means less time recovering from your workout. Taking Melo CBD oil would help you bounce back quicker from your exercise regimen, making you more likely to stick to your plan and enabling you to exercise more often.
Exercise and sleep are both essential for your overall wellness. Including Melo CBD oil into your daily life will improve the quality of both.