All Posts tagged good sleep

Is Exercising in the Evenings Healthy?

In our busy lives with work, kids, and other responsibilities we often discover that doing things for ourselves, such as exercising, is put off to the end of the day when we actually have some time to devote to ourselves.  The question this leads to is whether exercising in the evenings will affect our sleep cycles.  It seems logical to assume that if you rev your body up at a time when it’s naturally starting to wind down, you may find it hard to get to sleep. But there are many factors that can affect how your body reacts.  These factors include how much sleep you’ve been getting over the past weeks (in other words, are you sleep deprived or well rested); how hard and how long your exercise sessions are; and how late in the evening is your workout.  Your personal response may vary.  People respond differently to stimulus – some people can’t have any coffee or soda in the late afternoon or evening claiming that it will keep them up at night whereas others down Grande Mochas right before going to bed and claim no disrupted sleep whatsoever.

Sleep research is a relatively new science and there’s still much to learn. The body operates on a 24-hour clock, and every cell in every physiological system is guided by what are known as circadian rhythms. As the sun goes down, certain systems in the body (such as digestion) tend to slow down, while those processes that occur during the resting hours (such as cell repair) tend to ramp up. Certain triggers can throw off the body’s clock. Stimuli such as electric lights and TV can keep the body aroused and cause changes in circadian rhythms that may make it harder to get to sleep.

It appears that exercise can affect circadian rhythms, too. One study tracked changes in the levels of melatonin, a hormone that helps regulate the body’s sleeping and waking cycles, which normally peak at night. Published in the American Journal of Physiology–Regulatory, Integrative and Comparative Physiology, the 2003 study found that young adults (ages 20-32) and older adults (ages 55-73) both experienced delays in rising melatonin levels following late-night exercise. In this study, subjects performed three hours of light-to-moderate intensity cycling, and they didn’t begin the exercise until quite late at night—around 10:30 p.m. Subjects were then allowed to sleep for only six hours the next day. Subjects were monitored for only a three-day period, and the researchers did not track their ability to go to sleep the night after the study ended (when they were feeling the effects from having had only six hours of rest).

This raises a question: If they exercised again the following evening, would they be so tired that the subsequent exercise wouldn’t have much of an effect on their ability to fall asleep? As with many studies, there are still many unanswered questions, and it’s unclear what the longer-term effects might be from following a late-night exercise schedule. Of course, if you’re doing a 45-minute walk at 8 p.m., the effects may be much less noticeable (though everyone is different).

A considerable amount of research on jet lag and people who work night shifts has looked at the different triggers for disrupting and resetting a person’s body clock. A review of the research in a 2007 issue of the European Journal of Applied Physiology noted that exercise is associated with small phase delays in body rhythms. But the researchers noted that there was still much to learn about exactly how much exercise or what intensity of exercise might affect different people. There is some evidence that regular, moderate exercise may even help synchronize people, including those who travel between time zones or work night shifts. But this may also depend upon the time of day that the exercise is performed, and other variables may play a role, too.

From a practical perspective, getting adequate exercise and sufficient sleep are both vitally important to your health. If the only time you have to exercise is in the evening, and if you also find that you toss and turn in bed after a workout, then experiment with different times, durations and intensities of your workouts to see if you can find a regimen that doesn’t keep you up at night.

More

Want a Better Night’s Sleep?

To quote an old Chinese proverb, “Only when one cannot sleep does one know how long night is.”   Surveys have shown that between 40 and 60 percent of the general population has trouble sleeping.   This is a problem because sleep is critical to good health and functioning.   Through sleep, our bodies recharge and renew for the next day.   So here are some tips to follow for those of us who are having a hard time getting to sleep or staying asleep at night:

1.  Exercise Regularly:  Exercise in the morning is best, but if you must exercise in the evening, do so at least two or three hours before bedtime.

2.  Avoid the use of Caffeine: Limit the intake of coffee, soda, chocolate, and tea. Try to avoid them altogether near bedtime.  In fact, some people recommend avoiding caffeine anytime after lunch because it can stay in your system for up to 12 hours after it is consumed.

3.  Avoid the use of nicotine and alcohol before bedtime:  Although most people who smoke claim that nicotine relaxes them, but in actuality it is putting a stimulant into your system.  Therefore, try to avoid it before you want to go to sleep.  Alcohol, which most people feel helps them to go to sleep, has been found to wake you up during the night.

4.  Room temperature is important:  Room temperature is one of the biggest culprits in waking you up at night.  Ideally your room should feel slightly cool when you first enter it.   You don’t want to wake up shivering in the middle of the night.  But slightly cooler is always better than too warm.

5.  Dark and quiet is always best:  Research has shown that people get the best night’s sleep in dark and quiet rooms.  If you live on a busy street or your neighbor’s dog is always barking during the middle of the night, a fan or some other monotonous noisemaker can help drown out those sounds.5.

5. Eat Early: Eat an early dinner. Eating after 6 p.m. may interfere with sleep as your body works to digest food.

6.  Keep a Regular Schedule:  Go to bed at the same time each night and get up at the same time each morning.

7. Comfortable Mattress and Pillow: A mattress should provide uniform support from head to toe. If there are gaps in your mattress (such as the waist), you’re not getting the full support that you need. With your pillow, your head and neck should remain level with your mid and lower spine. When lying on your back, your head and neck should remain level with your upper back and spine. Find a pillow that is consistent with your shape and size.

More