Their artificial blue light mimics sunlight and so confuses your circadian rhythm, making falling asleep tough. In our modern world, though, perhaps the most difficult and most necessary thing to avoid before bed are screens. don’t eat heavy foods or drink caffeine in the evening. Watch what you consume to avoid disrupted sleep, i.e. The hours before sleeping are important, too. Keep in mind that the ideal sleep duration is 7-9 hours plan a routine around this and stick to it, even on weekends. To get the best sleep, get back in time with your circadian rhythm and consistently get up and go to bed at set times. Our bodies have an innate cycle of waking and sleeping generally aligned with sunrise and sunset, otherwise known as our circadian rhythm. So how can you get your sleep schedule - and your fitness goals - on track? The first step is to have a schedule. Consequently, missing out on regular, good quality sleep is inhibiting your fitness journey. During sleep, the body conserves energy, repairs muscle tissue, and produces growth hormones required for athletic progression. Christopher Winter, the president of Charlottesville Neurology and Sleep Medicine. If you aren’t getting enough sleep, you’re “undermining your body”, according to Dr W. When you exert your muscles working out, no matter if it’s through lifting weights or cardio, they need sufficient time to recover in order to develop strength, mass, and endurance - and sleep is crucial for this process. Yet on the flip side, getting enough shut-eye is in fact vital to successfully reaching your fitness goals. However, working out too late in the day and exercising too much or over-training can actually make it much more difficult to fall asleep. You’ve probably noticed that you sleep much better than usual on a night after a really good workout, and studies have shown that people who exercise regularly sleep better and longer than those who don’t. Sleep and great health go hand in hand, yet sleep is often the most neglected aspect of an active lifestyle - or any lifestyle! Four out of five adults admit to having difficulty sleeping, and though adults aged 18-64 need 7-9 hours of sleep per night, few of us hit that target.
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