Sleeping at night helps align the body's circadian rhythm, or internal clock, with its environment. Doing relaxing activities before bed, such as taking a bath or using relaxation techniques, may promote better sleep. People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves symptoms of insomnia and sleep apnea and increases the amount of time you spend in deep, restorative stages of sleep.
Taking a brisk daily walk will not only trim you, but will also keep you awake less often at night. Exercise increases the effect of natural sleep hormones, such as melatonin. A study published in the journal Sleep found that postmenopausal women who exercised for about three and a half hours a week had an easier time falling asleep than women who exercised less often. Just watch the time of your workouts.
Exercising too close to bedtime can be exhilarating. Morning workouts that expose you to daylight will help the natural circadian rhythm. Daily sunlight or bright artificial light can improve the quality and duration of sleep, especially if you have severe sleep problems or insomnia. Feeling sleepy during the day and being told that you are snoring loudly at night could be signs that you have sleep apnea.
If you keep a regular sleep-wake schedule, you'll feel much more refreshed and full of energy than if you sleep the same number of hours at different times, even if you only change your sleep schedule within an hour or two. But when was the last time you woke up feeling refreshed, alert and hopeful ready to start your day? Or, did you fall asleep easily without worry or effort? Restless legs syndrome, periodic limb movement disorder, and rapid eye movement sleep behavior disorder are common in older adults. Research shows that poor sleep has immediate negative effects on hormones, exercise performance and brain function (1, 2, 3, 4,. It is your general eating patterns, rather than specific foods, that can make the biggest difference in your sleep quality, as well as your overall health.
Eating late at night can adversely affect both sleep quality and the natural release of HGH and melatonin (88, 89, 90, 91, 9). A similar study in older adults found that 2 hours of exposure to bright light during the day increased the amount of sleep by 2 hours and sleep efficiency by 80% (20). In a study on women's bedroom environment, about 50% of participants noted an improvement in sleep quality when noise and light decreased (8). If these symptoms make you sleep at night or make you feel sleepy during the day, see your doctor for an evaluation.
Try this simple visualization to calm your mind and relax your body, creating ideal sleeping conditions.