If I was told that I could only do one form of exercise for the rest of my life... I'd choose sleep.
Sleep is a crucial part of recovery. Not just recovery from exercise, but recovery from life. I know that you know this. I also know that you know that sleep can be elusive. It can be hard to shut off the brain and settle into rest mode. It can be just as hard to find a comfortable position for restful sleep if the body is in pain. And so we find ourselves building upon what we read about last week--how your mental and physical health are inextricably linked. Didn't read last month's article? No worries. There's no test. But email me at driley@hoffackerfitness.com and I'll send you a personal copy...but I digress...so back to sleep!
Here are your 3 points for this article on how exercise can make you feel better. If you are freaked out by the word "exercise," substitute it with the word "movement." but I digress again.
Point 1: Exercise helps you sleep better
But don't just take my word for it. Take Dr. Charlene Gamaldo's word for it. She's the medical director of Johns Hopkins Center for Sleep. “We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality." Researchers aren't sure exactly why this is, but we do know that moderate aerobic exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, “a cognitive process that is important for naturally transitioning to sleep.” Hopkinsmedicine.org, Exercising for Better Sleep
Point 2: 30 Minutes is enough
A Reasonable time commitment to movement (at least 30 minutes) produces almost immediate results (maybe even that night!). I will add a disclaimer here. Exercise produces endorphins and raises your core body temperature. If you find yourself especially sensitive to either of these naturally occurring processes, you may find it difficult to relax and fall asleep. If this is the case, make sure you exercise earlier in the day, so you can enjoy the extra energy you have produced and use it for other tasks.
Point 3: Sleep causes repair
Sleep is where our Human Growth Hormone (HGH) is released. Quick story. A Hoffacker client was complaining of low back pain that kept her from sleeping. She could not get comfortable. During the next several sessions, did we focus on her back? No. We focused on the muscles above, below, and beside her back. By doing this, we discovered that she had tight hip flexors. Once we opened them up in session, we gave her some stretches to do just before bed. Within a week, she was able to be more comfortable in bed, which in turn created a more restful night's sleep.
Interested in moving better, sleeping better and just feeling better? Schedule an appointment with our Hoffacker Associate, Daniel. He operates out of Dr. Logan's office and in coordination with Dr. Logan has helped countless patients move toward optimal wellness.
Good night, get some sleep, and I'll see you next month!
-Devin Riley, Master Conditioning Specialist at Hoffacker Fitness
Hoffacker Health and Fitness offers personal, one-on-one personal training to busy people in Indianapolis, Carmel, and beyond. Our proven methodology is designed to help our clients recover strength and flexibility, reduce pain, and ultimately live the life they want. Private suite, in-home, and online personal training sessions available. Experience the Hoffacker difference today.
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