Guest Blog: www.betterbrainblueprint.blogspot.com
The New Year’s resolutions that you set to exercise more after the holiday season may be affecting your sleep and ultimately your brain health. If you are doing a exercise routine and the evening is the most convenient time of day you may need to implement a few strategies if it's affecting your sleep.
Studies show that people that exercise regularly typically can fall asleep quicker and get a more restful nights rest. But if you are one of those who that has a hard time nodding off after an evening workout, then you might want to change up your routine.
Sometimes selecting a less strenuous workout at night may be helpful, while saving the heavy hitting high intensity intervals for morning or afternoon. Consider reserving your evening exercise sessions for less strenuous exercises like stretching, Yoga, Pilates, or even an evening walk. If the evening is the only time to exercise try lowering the intensity of what you’re already doing.Here are some strategies to help you slip into slumberland easier after your workouts.
Better Brain Tips
1) If possible, seek to get your workout done at least three hours prior to bedtime.
2) Coffee before a workout can enhance your fitness gains, but if you exercise in the late afternoon or evening, the caffeine may keep you awake. Reduce caffeine at least 4 hours before bedtime.
3) Our mind is paced by light and sound so limit high intensity music, movies, computer games and computer time for a least one hour before retiring.
4) Listen to relaxing music just before you go to sleep, It will get your brain waves paced for rest.
5) Stay well hydrated during your workout with room temperature water .This can help reduce the cortisol response of the body and regulate metabolism.
6) Try taking a hot bath, shower, or sauna just before bed. The sudden temperature drop from getting out of the bath helps your body shut itself down, facilitating a better night’s sleep.