Sleep, valuable for your health, and very healing. Note the hours you slept the last night. Repair of your whole body and mind including your heart and blood vessels takes place during sleep. You know how you feel when you haven’t had that night of sleep. When you not able to catch up the next day. It gets to you! Insomnia is well-defined, by doctors, as trouble falling asleep, maintaining that sleep, and waking up too early. These symptoms are frequently connected to elevated arousal, anxiety, and depression.
It could be caused by many things e.g:
- Fear of something such as not being prepared for the next day,
- Worrying about something and not trusting the process of life,
- Not sure of the consequences of something you have done or feeling guilty
Set an Alarm for Your Biological Clock
Firstly, within a 24-hour cycle, the body has a biorhythm which can determine or influence your individual sleep & wake cycle. In the period of day and night, circadian rhythms are responding primarily to light and darkness. Circadian rhythms are controlled by the suprachiasmatic nucleus (SCN) in the brain, as the optic nerves sense light, it sends a signal to the brain which then coordinates biological rhythms such as hormones, temperature oscillation, and neural activation. Depending on your schedule, you may be able to set an alarm to regulate sleep by remembering to be sleeping and waking at roughly the same time every day. This will hopefully train your brain to sleep better by regulating the time which your eyes receive light. Choose a time when you’re likely to stick to every day and know you will have everything done before for rest and sleep
Create a Restful Sleeping Environment
This is a really good tip – bedroom environment. Make your bedroom a peaceful, cosy and relaxing place. Make sure your bed is comfortable. A big bed with the right firmness of mattress. Try to relax before going to bed and try to control the:
- Temperature – cool & moderate
- Find the right selection of flower scents – lavender, rose
- Lighting – less light
- Noise levels – try to play relaxing music
Exercise training is recommended as a healthy, easily accessible and non-pharmacologic treatment for sleep disorders. Exercise has been proven to improve sleep, exercise and sleep are a match made in heaven because studies have found that it:
- reduced the time it took to fall asleep
- exercise increases total sleep time
- exercise significantly improves quality of sleep
In these studies, after 4 to 24 weeks of exercise, people with insomnia fell asleep more quickly, slept slightly longer, and had better sleep quality than before they began exercising.
If you want to sleep more soundly, intense cardio workouts are more valuable for sleep. A consistent 150 minutes of good quality exercise a week will help trigger the sleep.
It does not matter what time of day you work out. Vigorous morning exercise gives a particular boost to deep sleep. While evening exercise can also help relieve some of the tension built up over the day, and the post-exercise dip in body temperature may stimulate falling asleep.
The fitter you become, the more chance your sleep will improve.
Sleep is one of the most important elements of an exercise routine because it is vital for recovery as the body is adapting to the stimulus of training and is repairing itself with human growth hormone.