Archives for February 2017

Type-A personalities may chafe at having to “waste” one-third of the day sleeping, but studies have long proven that a good night’s sleep is necessary for optimal physical and mental health. Sleep improves focus, learning, and mood, as well as cardiovascular and immune-system functioning. Yet about one in three Americans will suffer from insomnia or other sleep disorder during their lifetime.

One natural remedy has proven to be nearly as effective as over-the-counter sleep aids: Exercise. Check out these five exercises to help you get a better night’s slumber.

Aerobic Exercise
Whether you bike, jog, swim or cycle, dedicating 150 minutes a week to vigorous aerobic exercise has been scientifically proven to show a 65% increase in quality of sleep. Physically active people sleep longer, more deeply, and don’t fall asleep over their lunch break.

The vigor of the activity matters. Regular but less vigorous exercise and strength training did show some sleep benefits, but not to the extent of activities that also improve cardiovascular conditioning.

Outdoor Exercise
Exposure to the sunlight during exercise has been shown to significantly improve sleep habits and quality. Thus outdoor activities like hiking, jogging, bicycling, etc. have an advantage over indoor gym-type aerobics when it comes to sleep quality.

Scientists speculate that the extended exposure to daylight may regulate sleep hormones for those that have lost touch with circadian rhythms.

Stretching Exercises
Yoga has been shown to lower stress levels and calm the mind, all of which promotes good slumber. Performing a series of yoga stretches right before bedtime can also ease body aches and tightness and help you fall asleep more quickly.

Breathing Exercises
How often have you gone to bed only to lie awake, staring at the ceiling, thinking about everything that happened during the day as well as everything you have to do tomorrow? Those hours you spend worrying are hours you should be sleeping. Training your mind to calm down requires exercise, too.

Many doctors recommend a series of breathing exercises before bed. Making these breathing exercises a nighttime routine can help you seize back all those hours lost to worry about your next project.

Relaxation Exercises
Mindful meditation, practiced twice a day, has been shown to improve sleep quality. It also helps to reduce daytime sleepiness and the assaults of everyday anxiety. With regular practice, you’ll be able to consciously shift your body out of stress mode into a relaxation mode conducive to better sleep.

Any exercise habit takes time and practice to take hold, but well worth the improvement to your health—and life.

Everyone has a bad night’s sleep now and then. A difficult day at work can make you toss and turn. Sleep apnea or a terrible cold can also affect the quality of your slumber. But if you have acute or chronic sleep issues that persist for at least a month and render you fatigued, sluggish, and unfocused, you may be one of the six percent of the population who suffer from “true” insomnia.

Before reaching for medication, consider cognitive behavioral therapy.

Health, Head, Heart
Before diving into any extended therapy, it’s important to check if there’s a health source for insomnia that can be quickly fixed. Many medications and physical conditions can be the cause of frequent waking, difficulty in falling asleep, and general restlessness at night.

Some of the physical and medical causes of insomnia may include:

• Sleep Apnea
• Asthma
• Heartburn
• Allergies
• Arthritis
• Chronic Pain
• Caffeine, Alcohol, Nicotine
• Diabetes
• Frequent Urination

Some of the medications that can interfere with sleep patterns include:

• Diuretics
• Antihistamines
• Some medications for ADHD
• Some medications for depression or anxiety
• Some medications for hypothyroidism
• Some medications for high blood pressure
• Some corticosteroids

If you suspect any of these issues may be contributing to your sleep difficulties, contact your health care provider.

Retrain Your Brain
Cognitive behavior therapy is a talk therapy that promotes an increased awareness of your thinking and behavioral patterns. Through sessions with a mental health professional, you’ll learn how to recognize these patterns and be offered strategies and techniques that allow you to better respond to and modify them. CBT is one of the approved methods of therapy for insomnia as well as many other conditions.

When you start CBT, you’ll be asked to keep a sleep diary to monitor your sleep habits for a couple of weeks. The therapist will then recommend changes in diet, environment, and routines that may be inhibiting your ability to fall asleep or stay asleep. The therapist will also teach you techniques to help calm your stress, anxiety, and racing mind, such as:

• Biofeedback
• Meditation
• Muscle Relaxation
• Deep Breathing
• Mental Imagery

CBT isn’t an instant cure to insomnia, but the therapy is empowering and will teach you tools that will help you long after the sessions are over.

Remember, insomnia can be a symptom of a serious underlying mental health condition, such as chronic anxiety and/or depression. If you don’t feel like yourself and sense that stress and anxiety are taking over your life, never hesitate to contact a mental health professional.