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5 Reasons You’re Not Sleeping Well, and How to Fix the Problem

5 Reasons You’re Not Sleeping Well, and How to Fix the Problem

Nothing gets your day started on the right foot better than a good night’s sleep. On the other hand, spending hours tossing and turning all night will almost assuredly lead to a slow start the next morning. Of course, getting a good night’s sleep isn’t as simple as laying down and closing your eyes. Your body and mind needs to be prepared to spend eight hours at rest. A lot can get in the way of a good night’s sleep, but with proper care for yourself and your environment, you can optimize your chances of resting well.

Thinking too much

We lead busy lives – there’s no doubt about that. Some of us fill our daily lives with dozens, if not hundreds, of responsibilities and obligations. So it makes sense that, when we lay down to sleep for the night, our brain starts reminding us of everything it thinks we should be doing instead of laying dormant for eight hours. Unfortunately, when this happens, we often get caught in a thought-loop that makes it impossible to fall asleep. Or, if we do fall asleep, something in our dreams will wake us up and cause us to start thinking again, denying us the deep REM sleep we need to become fully rested.

To alleviate this problem of overthinking, you can start using your time during the day more wisely. Procrastinating a few minutes here and there might not seem like much, but if you add them all up you’ll realize you waste much more time than you initially thought (don’t worry, I’m guilty, too). Try to get as much work done as you can during the day, and spend your evenings relaxing and letting your worries fall away until the following morning.

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If your thoughts become too cyclical, get out of bed for a few minutes and take a walk around your house. Sometimes the simple act of removing yourself physically from a situation will allow you to remove any negative thoughts that have been running through your head.

Muscle soreness

Getting a good night’s sleep is all about finding that perfect spot in bed that gives you the comfort needed to drift off to dreamland. Of course, if it’s physically impossible to get comfortable in the first place, you’re going to end up tossing and turning until the wee hours of the morning. Constant neck and back pain can disrupt your sleep patterns, or keep you from falling asleep in the first place, no matter how exhausted you are.

If you’re generally in good shape and healthy, the problem might not be on your end. It might be your mattress. Your choice of mattress should never be taken lightly: it’s where you’ll spend a third of your day, every day of your life. Find a mattress that conforms to the contours of your body, while also giving you the support you need in all the right places. When it comes to adjusting or replacing it, rather than going by a timeline (every three years, for example), go by when it’s necessary. You might end up replacing your mattress earlier than you thought you’d have to, but you can’t put a price on a good night’s sleep, right?

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Irregular sleeping habits

Back in your college days, you could get away with staying up until two in the morning and sleeping ‘til ten, and taking hour-long naps in the middle of the day without it affecting your nightly sleep schedule. I hate to break it to you, but those days are long gone. Now, sleeping in on Sunday morning will mean you’ll get to bed later come Sunday night. And work doesn’t start at noon on Monday like your classes used to; you’ll have to get up and moving whether your body’s ready or not.

The best way to battle this is to keep a routine and stick to it. I don’t mean you need to wake up at five in the morning over the weekend, but you shouldn’t sleep more than an hour later than usual. By sacrificing some sleep time on the weekend, you ensure you won’t absolutely hate yourself come Monday morning. If you absolutely need to rest in the middle of the day, or after a long day of work, set your alarm for no more than 20 minutes. Any longer and you’ll fake your brain out, making it think it should be settling in for the night – and then you’ll have a tougher time getting to bed later on that night.

Irregular eating habits

Whether you’re going to bed too hungry or too full, neither is conducive to a good night’s sleep. Obviously, if your stomach is growling for food and cramping up, you’re not going to be able to just ignore it. On the other hand, however, if you spend your evening gorging on snacks full of salt or sugar, you’re going to be much too bloated to get comfortable – and will probably have to take a trip or two to the bathroom overnight, as well.

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If you must eat before bed, do so about an hour before you lay down. But be careful with the food you choose. Ignore the chocolate donuts, and opt for the more healthy fruit, salad, or protein-rich cheese and eggs. The lighter fare will satisfy your hunger, but won’t bog you down for the rest of the night. Save the sweets for your cheat day.

Too much “noise”

“Noise,” in this sense, refers to any extraneous stimuli that causes a disruption in your sleep pattern. From nightlights and car alarms to pets and a messy room, noise can distract your mind in a variety of ways and keep you from nodding off at night. These stimuli keep your brain active and alert, whether you want it to be or not. The anticipation of feeling your cat jump on your bed or hearing a car horn blare in your complex’s parking lot inhibits your brain’s ability to let down its guard, meaning you won’t be getting to sleep any time soon.

Of course, there are many ways to deal with these distractions and ensure you get a good night’s sleep. Turn off any small lights at night – especially ones that blink (from your computer, for example). Combat intermittent noise from outside with the constant hum of a fan or air conditioner; the droning sound can actually be comforting. Close your door at night so your pets aren’t constantly jumping on and off your bed (and your body). Finally, clean up the area around your bed. You might not consciously realize it, but a room full of “stuff” can subconsciously cause your mind to continue working long after you’ve laid down. Once all external stimuli are stifled, you’ll be free to drift off and enjoy your slumber.

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Featured photo credit: Insomnia / Emil Johansson via farm5.staticflickr.com

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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