We spend more than one-third of our lives sleeping. Follow these simple tips and improve your sleep health!
Exercising for Better Sleep
Based on available studies, we have solid evidence that exercise will help you fall asleep more quickly and improve your sleep quality
We recommend 30 minutes of moderate aerobic exercise daily. You may see a difference in sleep quality that first night. Cortisol levels will decrease and Melatonin levels will increase.
The time of the day you exercise really matters. Aerobic exercise causes the body to release endorphins. These endorphins create levels of activity in your brain that will keep you awake. We recommend exercising no less than 4 hours before going to sleep, and we recommend a hot shower afterward so your body can relax and get prepared for sleep
Researchers don’t completely understand how physical exercise helps people sleep better, but their research shows it improves deep sleep, where the body rejuvenates, and will also help your mood and decompress your mind, and lead the path for the natural production of melatonin in your body.
5 Foods for Better Sleep
Turkey has properties that explain why it encourages sleepiness. It contains the amino acid tryptophan, which increases the production of melatonin. It also has protein which is said to contribute to a better quality of sleep during the night
Kiwi In a 4-week study, 24 adults consumed two kiwifruits one hour before going to bed each night. At the end of the study, participants fell asleep 42% more quickly than when they didn’t. Kiwis are rich in serotonin, which at night transforms into melatonin
Almonds: It may help boost sleep quality. This is because almonds are a source of melatonin, and are a very good source of magnesium, which help reduce levels of cortisol and in consequence stress.
Salmon, tuna, or Trout. The combination of omega-3 fatty acids and vitamin D in fatty fish has the potential to enhance sleep quality, as both have been shown to increase the production of serotonin.
Oatmeal: Has high levels of fiber and has been reported to induce drowsiness when consumed before bed. Additionally, oats are a known source of melatonin
Some of these tips will be easier to include in your daily and nightly routine than others. However, if you stick with them, your chances of achieving restful sleep will improve.