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How Can Exercises Improve Our Sleeping Quality

How Can Exercises Improve Our Sleeping Quality

Some things just go together perfectly; peanut butter and jelly, movies and popcorn, and Zack Morris and Kelly Kapowski. Another great combination is sleep and exercise. If you are treating your workouts right and being consistent it not only has a massive positive effect on your health and appearance but allows you to get better quality sleep each night.

What Benefits Does Exercise Actually Bring?

Well besides making you look good in those tight shorts, it goes far beyond just appearance. There’s a long list of benefits so here are some of the highlights:

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  • Increased muscle mass
  • Decreased body fat
  • Stronger bones
  • Tougher joints
  • Lower risk of heart disease
  • Improved mood
  • Improved strength and flexibility
  • Stronger immune system

And, as we’re talking about here today, better sleep. When you exercise you allow your body to move in the way it was designed and your body rewards you with not just the outward appearance but mood boosting chemicals that make you feel good and motivate you to continue.

Exercise also helps to regulate your circadian rhythm which is involved with controlling your sleep cycle. Exercise in the day can boost daytime alertness and then bring on sleepiness at night.

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When’s The Best Time Of Day To Exercise?

When it comes to exercise the best time of day to do it is the time where you are most likely to do it consistently. It may take some time to figure what sits best with you because the best exercise program is the one you are going to stick with.

I’ve exercised at all times of the day and found my sweet spot is around 11 am. I don’t know what it is about that time but it’s when I feel most motivated to go so I stick with it.

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If you’re looking for a specific time to start out with there may be something to early morning workouts as it pertains to your sleep. It may seem odd that what you do early in the morning can have an impact later that night but that early morning workout can help set your body clock properly.

The Fred Hutchinson Cancer Research Center had looked into this issue and found women who exercised in the morning averaged 70% better sleep than those who did in the evening.

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If you are going to workout at night you don’t want it to be too intense as you may find it difficult to unwind as your body will still be pretty alert and wired after exercising. If you’re looking to do something later in the evening you’ll want something less intense such as walking or some yoga.

What Exercise Should You Be Doing?

This comes back to that consistency issue regarding the best time of day for you to exercise. The best workouts are the ones you will actually do. Ideally you want to find what appeals to you most and that you are more likely to stick with. I believe weight training is very important so I would try to incorporate that in but find what works best for you as it may be swimming, hiking, CrossFit, pilates, yoga, tennis, cinder block chopping or whatever!

The sweet spot for exercise appears to be around 150 minutes per week to improve cardiovascular and overall health so that would be 30 minutes a day Monday to Friday. You can do more but if you’re starting out this is a good place to begin. The focus now is to just get moving and you can get more detailed with things down the line.

So now you’re not only improving your health but enhancing your sleep every night. That’s a pretty win-win situation.

More by this author

Jamie Logie

Jamie is a personal trainer and health coach with a degree in Kinesiology and Food and Nutrition.

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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