4 Tricks to Sleep All Night Like a Baby



When to work out for better sleep

Struggling to nod off each night and burn that extra blubber? A visit to the gym will kill two insomniac birds with one stone. A new study from University of Jyvaskyla in Finland has found 30 minutes of exercise per day is the key to beating poor quality sleep - a fact extremely important to the 50% of overweight people who suffer from a lack of shuteye. Why? exercise helps dampen the mental “hyperarousal” associated with insomnia, making it easier to burn off your brain.

But which is the best time to work out to maximise this effect? After all, if you have sleep problems, the time you hit the gym during the day may affect how well you dose later that night, according to new research from Appalachian State University.

In the study, people who lifted at 7am. fell asleep faster than those who didn’t work out at all, or those who hit the gym in the afternoon or evenings. But those who pumped iron at 7pm not only slept through the night better than non-exercisers, but also better than the morning lifters.

This suggests that if you have trouble falling asleep, morning workouts may be your best bet. But if you have difficulty staying asleep, evening exercise may be the way to go.

If you exercise in the mornings, you’re likely changing your sleep cycle a bit to get up earlier to accommodate the workout. That, along with the added calorie burn early in the day, can help you fall off to dreamland quicker at night, says lead study author Scott R. Collier.

But if you exercise at night, the increase in body heat from lifting weights may relax the muscles, creating a thermal effect similar to a warm bath, he says. And that, along with muscle fatigue, can help you sleep more soundly and stop you from waking after falling asleep.






Video: Can Exercise Improve Your Sleep?

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Date: 06.12.2018, 22:26 / Views: 92393