Why Fitness Is Important for Quality Sleep

Why Fitness Is Important for Quality Sleep

It is an open secret that most adults struggle to fall asleep at night yet they may feel sleepy during daytime hours. This phenomenon is highly undesirable and harmful to the health of individuals in the long run. The question is why this is so common yet numerous scientific studies have shown that individuals who constantly exercise and regularly have better sleep patterns.

Regular exercise can help one sleep better. A common experience with everyone is exhaustion that one has after doing some exhausting exercise or activity such as a hike or working on an intensive assignment at work. If these experiences lead to a person feeling sleepy then shouldn’t this also happen when people exercise? Exactly, this is the case.

A study published in the Journal Sleep Medicine showed that individuals who undertook moderately intense workouts such as running reported getting 75 more minutes of sleep in a night. Let us look at the ways fitness improves sleep patterns.

  1. Exercise reduces depression

A major cause of sleep deprivation among adults is depression. Exercise plays a major role in reducing depressive symptoms.  Studies have shown that people are less likely to relapse into depression if they exercise regularly.

  1. Exercises prepares one for sleep

Exercise or physical activity has a chemical effect on the brain. Physical activity allows for more production of a chemical called adenosine in the brain. Adenosine is responsible for making one feel sleepy.

  1. Exercise helps one maintain their circadian rhythm

Undertaking some fitness regime helps one maintain their circadian rhythm, which is the internal body clock. By doing exercise one can achieve a deeper and more restorative sleep. This leads to better sleep patterns due to the synchronization of day and night cycles by the body’s internal clock.

The timing and intensity of exercise at any time affects the quality and the quantity of sleep. Per research reported in the Journal of Clinical Sleep Medicine in September 2014 people who reported greater physical effort before going to bed could fall asleep quicker, they enjoyed deeper sleep and experienced fewer sleep interruptions during the night.

However, not all fitness exercises before sleep lead to better quality or immediate sleep. High-intensity activities lead to an increased post gym time heart rate which is usually likely to delay sleep. Workouts of low intensity are best just before going to sleep. Moderate workouts such as yoga, pilates or barre are important in helping soothe pre-sleep anxiety. To achieve better sleep its best to do light to moderate physical activity in the evening. These fitness activities help one to decompress and wind down in a calm relaxed manner.

Keeping fit by doing regular exercise will lead to a better feeling during the day and will also allow you to have quality sleep at night meaning you will wake up less during the night. It has been scientifically proven that a regular fitness routine reduces sleep deprivation and leads to deeper and longer sleep. Research suggests that afternoon exercise is the best in establishing normal circadian rhythms which lead to the right quantity and quality of sleep. The final quick tip is to get a good mattress to sleep on. Use nectarmattresscoupons.org/ to grab a deal and purchase a comfortable bed.

6 Ways to Keep Your Skin Looking and Feeling Good

Do you want to make sure your skin looks good and feel smooth? If so, there are several steps you’ll need to take to keep your skin healthy and radiant. Although it may seem like a lot of work, these steps will start to come naturally to you once you do them more often.

Drink Water Daily

It may seem like an obvious one, but drinking water will leave you with clearer skin that naturally feels a lot smoother. It’s important to drink water to keep your skin hydrated and looking refreshed. If you’re not getting enough water, the lack of hydration will take its toll on your beautiful skin.

Exfoliate Once a Week

Don’t forget to exfoliate your skin on a weekly basis. It’s not something you’ll need to do every single day, but it’s something you should do at least once each week to get rid of any dead skin cells that may be lingering. Exfoliating is great for the face and the body.

There are different types of exfoliating cleansers made specifically for the face. You can make your own body exfoliating scrub using a combination of coconut oil and brown sugar.

Apply a Weekly Face Mask

Treat your skin to a special face mask at least once a week. There are tons of face mask products on the market. Choose a product with essential ingredients, such as collagen and vitamin C, and stay clear of any products containing ingredients that would clog your pores. You don’t want to clog your pores because then you could end up breaking out.

Moisturize Regularly

Use a moisturizer after washing your face each day. It’s safe to apply the moisturizer in the morning and at night before you go to bed. However, make sure you’re choosing to use a moisturizer that fights acne and prevents it instead of using one that would contribute to breakouts.

Use a Spot Treatment

Take care of any random zits with a spot treatment. Use tea tree oil as a natural spot treatment to reduce inflammation and ultimately eliminate the unwanted zits from your face.

Eat the Right Things

Don’t forget to eat the right types of food that will benefit your skin. Fruits and vegetables are great choices. The foods containing omega-3 fatty acids are also ideal because those healthy fats are good for your skin.

Having smooth skin isn’t impossible. Try these simple steps and you should have healthy and beautiful skin that naturally feels good.