Exercise Your Way To Better Sleep

According to the National Sleep Foundation, the average American sleeps only 6.9 hours every night, with a third getting less sleep than that.

The good news is that a simple regimen of regular exercise can help you to sleep better...and you'll enjoy improved overall fitness at the same time.

Half the adults in America sleep less so they can work or play more. However, without the required 7 to 8 hours sleep, people are becoming sleep deprived and unable to enjoy these activities.

Also, sleep-deprived people have higher sugar concentrations in their blood that could contribute to pre-diabetes and a lack of deep sleep inhibits your body's ability to fight disease.

For most people, working out regularly reduces insomnia and improves sleep quality by producing smoother transitions between the cycles of sleep.

Getting moderate exercise for 20 to 30 minutes 3 to 4 times weekly will give you better sleep and increased energy. You will be able to fall asleep and stay asleep more easily and remain in the deep sleep phase for a longer period of time for maximum benefit.

Additional benefits of regular exercise and sleep include reduced stress, ease of muscular tension, sharper brain power and increased production of endorphins, the substance that gives you a feeling of well-being.

Having an ongoing exercise routine will help you sleep better and feel better everyday.

Five Ways to Get Better Sleep For Total Fitness

An essential part of your total fitness routine is getting enough sleep. While we sleep, our bodies rejuvenate cells and replenish essential energy.

Without at least six to eight hours of shut-eye every night, you are depriving your body of essential rest that can inhibit your efforts to lose weight, cause depression, impair concentration, impair glucose tolerance and just make you feel generally tired and irritable.

Consider these five ways to get better sleep and boost your fitness efforts:

1. use your bedroom for sleeping and avoid watching television, paying bills or other activities in this room so the environment is relaxing and invites rest;
2. regardless of your hectic schedule, develop a sleep routine so your body knows when to settle down for bed;
3. avoid spicy snacks, heavy food, caffeine, alcohol and nicotine before bedtime and choose herbal tea and a light snack such as toast instead;
4. minimize stress in your life and meditate or take a hot bath before bed to unwind; and
5. enjoy a 20 minute nap during the day when your energy levels drop but avoid long naps that could interfere with sleeping through the night.

By taking control of your sleep patterns, you will be healthier, have more energy and enjoy a greater level of fitness.