We all need some level of exercise every day just to keep us sane. But we also need sleep to allow our bodies to heal from the physical damage of the day. Simple activities can cause microtrauma to muscles and other tissues that may not be felt but are very real. So it’s during that deep sleep or REM ( rapid eye movement) that the repairs take place.
Many of us don’t sleep well for any number of reasons. They are too numerous to list or address here. But for those of you that are stressed, had too much caffeine or too much sugar, or just can’t “unplug from the day”, here are a few tips using exercise to help you reset.
–Increased intensity ( interval training) or weight lifting will help decrease stress.It also increases endorphins ( the body’s feel-good hormone). Both of which will help you get better sleep.
–Eating a PROTEIN based snack before bed gives your body the building blocks it needs to repair tissue damage, namely amino acids. Try some yogurt ( 12-18 gms, but watch the sugar) or lean meat.Vegans and lactose-intolerant folks can opt for soy yogurt ( 11gm protein) or 1/2 cup of roasted chickpeas ( 20 gms).
–Get more sleep. Plain and simple. Maybe 15-30 min earlier will be enough for you to feel energized in the morning and not dragging all day.
So find what works for you, makes you feel your strongest, and make small changes which will result in big benefits !!
LOVE WHAT YOU EAT
One of the best ways to change the way you eat is…ONE FOOD AT A TIME. It can be difficult to know where to start or which food is causing the most trouble. Hopefully its not your favorite or the one you have to have every day! So focus on the one food which YOU feel is the most problematic and go from there.
Every book you read or presentation you hear about nutritious eating stresses the need for a colorful plate.
This means many types of fruits and vegetables at every Read Moremore colorful your plate, the easier it is to get all the nutrients, vitamins and minerals you need. You will also most likely feel satiated longer, control your blood sugar, and manage your weight and most other medical conditions. Make it a habit now, and it will become second nature in a few short months.