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