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Title : How Exercise helps you get a good night sleep
link : How Exercise helps you get a good night sleep

How Exercise helps you get a good night sleep

Did you know that when we are tired, they often become unhealthy, fatty foods? Many sleep researchers, including those of New York Obesity Nutrition Research Center , have recently discovered evidence of this. People who are sleep deprived consume about 300 calories more per day. Why? It seems that your metabolism, cell formation and digestion is slower. And not (as one might think) as they invade the refrigerator in the middle of the night . 😉

A 5k, a workout with your own body weight or a yoga session not only help you stay fit, but improve the quality of your sleep, too. On the blog today, you can learn why exercise helps the hormones play a role in muscle recovery, and tips and tricks to get a good night's sleep.

"Move more to lose more"
A study published in the Journal of Clinical sleep Medicine found that regular exercise significantly improves the quality of your sleep and can help you sleep all night. The only thing is that it takes about 4 months for your body to adjust to increased activity. So do not be discouraged if your new workout routine does not improve the quality of their immediate dream. It may well be that you need longer to fall asleep if you do an intense workout just before going to bed. Why? Physical exercise stimulates the autonomic nervous and even established system can not sleep. So your body needs time to adapt to the new formation stimuli.

Our advice: Finish execution or body formation at least two hours before going to bed to ensure a good night's sleep. Do you like to work in the morning? If you plan to exercise before work, go to bed earlier than usual to make sure you get enough sleep.

Better sleep, better performance
During the day, we do a good job at work and still have the strength to complete a training underway a challenge. If you do not sleep well at night, less energy during the day and therefore less desire to exercise. Therefore, a good night sleep is essential to your workout routine! This has recently been confirmed by study on student athletes carried out by the renowned Stanford University: Students who received more hours of sleep (in this case, 10 whole hours!), performed better than those who put less emphasis on his dream. By the way , must not always be 10 hours of sleep each night. 7 to 9 hours is optimal.

Your muscles grow while you sleep
What is needed after a long run or an intense training session bodyweight is recovery :. your muscles need rest now - and this is so important for your desired training effect as the actual workout itself

By the way, the male hormone testosterone plays an important role in building muscles : The harder you work out and push your muscles, the more testosterone your body releases. Testosterone is needed to help your muscles recover after your workout - without it, damaged muscles can not build new tissue and will not be stronger. This is where the dream comes back: The longer and better sleep, the more time your body has for recovery and growth. So you see, the muscles grow in their sleep. 😉

10,000 steps for a good night's sleep
The clock is ticking. Our thoughts continue competing. We lay in bed for hours and just can not sleep ... It's very frustrating! There are times when it is more necessary than ever sleep. For example, when it is supposed to run a marathon (mean) the next day or have an important meeting at work.

When you're stressed, your body releases the stress hormone cortisol, which interferes with your sleep. This means that the next day, besides feeling even more tired, have a big appetite due to lack of leptin, the hormone that suppresses appetite. Low levels of leptin consequently increased hunger, which of course leads to 300 calories we mentioned at the beginning of the article. This also reduces the quality of your sleep - especially because fat cells that accumulate in your neck lead to annoying snoring. And certainly you do not want to disturb their loved cherished dream, right? 😉 The fact is that sleep and weight are connected.

That's why you need to get plenty of exercise - you should pull 10,000 steps a day. Outdoor exercise can help you cope with stress and makes you very tired at night so you sleep better.

Tips to reconcile the easiest sleep
If you have trouble sleeping regularly, have to do something about it . Besides getting a lot of steps and exercise, you can try to improve sleep by setting a bedtime, eat a light dinner, and limit your intake of alcohol.

And here are 4 tips for you on sleeping

1. Low lights for a while before going to bed. This acts as the sun in his apartment, which induces sleep faster.
2. Make your bedroom as dark as possible . Light disrupts the body's production of melatonin, which disrupts their metabolic processes.
3. Develop a ritual like brushing your teeth, showering or read before bedtime. Your body will get used to it and know it's time to sleep now.
4. Sleep in a cool room . The temperature in the room should be between 16 ° C (60.8 ° F) and 18 ° C (64.4 ° F).

So as you can see, sleep is very important for a healthy lifestyle and fit. Taking care of yourself and wish you a good night's sleep!

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