Do I need more hours of sleep or exercise?

Strengthen Your Sleep Routine

It’s the ultimate chicken-and-egg puzzle: Sleep can energize you, repair your muscles, balance your hormones, fuel your workout, and get through the day. Exercising can help improve your sleep, increase your energy, improve your mood, and increase your metabolism. So if you only have 30 minutes to spend sleeping or exercising, which one should you choose?

First, it’s important to note that this only chooses a scenario that is probably not a real problem, at least for most people on most days. The reality is, in fact, most people have the recommended seven or eight hours of sleep each night, plus enough time for a 30-60 minute workout most days. If you don’t, it might be time to brush up on your health-setting goals. But for the sake of discussion, I asked the question of Dr. Robert S. Rosenberg’s certified sleep medicine specialist and author of Sleep Soundly Every Night, Feel Fantastic Every Day.

While it may come as a surprise, the sleep doctor recommends prioritizing … sleep. And his evaluation is solid. Lack of exercise can certainly result in obesity and cardiovascular disease; however, chronic sleep deprivation can lead to problems like heart, cerebrovascular disease, obesity, and diabetes, says Rosenberg. When we don’t get enough sleep, our bodies release inflammatory mediators like C-reactive protein, as well as excess cortisol and adrenaline. We need sleep to cleanse the toxins that build up in our brains during the day, such as beta-amyloid protein and TAU, the building blocks of Alzheimer’s disease.

1. Avoid electronics before bedtime:

Computers, cell phones, iPads, and televisions are major problems, says Rosenberg. People don’t realize that the blue light emitted by these devices stops the production of the hormone melatonin. Melatonin is a hormone naturally produced by the body that generally begins to rise in the late afternoon or evening to help stimulate sleep. Blue light-emitting electronics that stop melatonin production basically turns off this natural sleep aid. Try putting away your devices and picking up a book a couple of hours before bed to naturally increase your body’s ability to sleep soundly.

2. Eat healthy, especially before bed:

Eating a packet of cookies before bed is not only bad for your waist; It can wreak havoc on your sleep. Every time you eat, your body responds by producing hormones that initiate the chemical reactions necessary to break down, digest, and assimilate those foods into products that your body uses.

3. Consider a high-quality mattress:

Good beds are often expensive, but when it comes to your health, particularly about how you feel each day, your energy level and your ability to take on the tasks you want to achieve a high-quality mattress are worth it. Several good studies have shown that Sleep Number beds and memory foam mattresses improve sleep quality compared to the old box spring, says Rosenberg.

This is particularly true if you are an active individual. Sleep is when your body rests, recovers, and recovers. It is when your muscles rebuild and repair. It is when your brain and body assimilate the information that you have accumulated during the day, creating new pathways and neural connections.

In fact, in a study by the Stanford Sleep Disorders Clinic and Research Laboratory, the skills of the Stanford basketball team were tested based on prolonged sleep patterns. After a normal sleep period, players went through a sleep extension period of several weeks. At the end of the sleep extension period, shooting accuracy and sprint times improved significantly, as did general feelings of mental and physical well-being.

4. Apply lavender essential oil:

You may have heard that lavender promotes calm feelings that support sleep, and Dr. Rosenberg confirms this finding, lavender oils have actually been studied in an ICU setting and in nursing homes and have been shown to be effective. to increase sleep. All it takes is a few drops of essential oil to make a difference. You can apply it to your wrists or temples, or use a diffuser to make your entire room smell like a flower.

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