Sleep is very important for both body and head to function optimally. Many people are aware that sleep is important for health, quality of life and performance. In other words; if you sleep well, you perform better. The effect of little sleep is usually felt very well, and yet many people downplay sleep.
check outrelaxation techniques which improves sleep by reducing stress.
Although sleep has an effect on exercise performance, there are unfortunately no shortcuts to good physical shape. A healthy and fit body is the result of:
- Physical exercise and training
- A healthy diet
- Adequate sleep
check outExercises That Can Improve Sleep Here!
How much sleep do you need?
Getting enough sleep is important for your health, both physically and mentally. Generally, adults between the ages of 18 and 65 sleep between 7 and 9 hours each night. However, there are some individual differences associated with the need for sleep. Sleep length has a bearing on how you perform in everyday life, and sleep has a lot to say on your memory and mind as well. Lack of sleep results in poorer performance. check outtips for better sleep!
In periods with a lot of training, or when performance must be at its peak, it is essential to focus on getting enough sleep.
Also read:Sleepwear for a good night's sleep
What does sleep have to do with exercise?
Exercise is good for both body and mind, and many people think that a good session both lifts the mood, reduces stress and makes us more obvious. Good sleep routines are extremely important for exercise results. When you sleep, the production of testosterone and growth hormones increases, and these contribute to muscle building and recovery. On the other hand, if you do not get enough sleep, the production of cortisol will increase. This is the body's primary stress hormone, and it will eventually break down the muscles. There are many who may think that rest is enough in itself, but it is actually the case that several of the crucial processes take place only during deep sleep.
Poor sleep over time can have very negative effects on exercise and performance. Among other things, little sleep leads to more fat and less muscle, lower testosterone levels and reduced resting metabolism. In the same way that sleep affects the training effect, exercise can also affect how well you sleep. Long-term exercise is good for sleep quality, but poor sleep will lead to less exercise. We recommend not exercising more than 3 hours before bedtime, so that sleep quality is not affected by exercise.
Also read:Training in the office and at home
Diet, sleep and exercise
Too little sleep can have an effect on which foods you buy in the store. Cortisol, which is produced by sleep deprivation, increases blood sugar levels. Too little sleep thus disturbs the balance, and hormone production is maintained throughout the day instead of gradually declining throughout the day - which further leads to us feeling a craving for sweets. This craving for sweets can result in us buying a lot of unhealthy food. This is because you have a tendency to eat more sugary foods when you have a deficit in sleep.
When you then have a deficit in both sleep and nutrition, this will also affect the ability to perform in training, but also in everyday life. This is a vicious circle, which can be difficult to get out of. The smartest thing to do is to actively go in to change your sleep routines so that the rest of your everyday life falls naturally according to this plan. Eventually you will see that you both eat better and exercise better - and not least sleep well.
Motivation, sleep and exercise
To give everything at the fitness center, you are dependent on having a high ability to concentrate and motivate. This can be directly linked to sleep because when you sleep, so-called waste products are washed out of the brain. If this does not happen, it will have a negative effect on both mental and physical exercises. In other words, lack of sleep can contribute to lack of motivation.
Also read:How to get started with exercise
Tips for better sleep
- Go to bed at the same time every night, and get up at the same time every morning.
- Avoid drinking caffeinated beverages after 5 p.m.
- Physical activity provides better sleep, but avoid strenuous exercise just before bedtime.
- Avoid being hungry or eating a heavy meal just before bedtime.
- Avoid using a PC and mobile in bed.
- Ensure darkness, calm and moderate temperature in the bedroom.
- Avoid looking at your watch if you wake up during the night.
- Learn a relaxation technique, use it for awakenings.
* Retrieved from helsenorge.no
Three types of sleep training
These exercises should have a positive effect on night sleep:
High intensity training
Exercises that raise your heart rate, such as jogging, brisk walking, cycling and swimming, improve sleep quality and combat insomnia. Even if it's only about 10 minutes of activity - it can have a positive effect.
Be careful not to put the workout too close to bedtime, because such a session causes the brain to release endorphins that make you feel more awake.
Also read:HIIT training for beginners
Building muscle improves sleep quality, and can help both fall asleep faster, but also sleep better through the night.
Try exercises like squats, sit-ups and the like. Or check out some ofour recommended strength exercises here.
Yoga is not only beneficial for improving core muscles, flexibility and stress - it also helps to sleep better. This is especially effective if you are struggling with insomnia or have sleep problems. Those who practice yoga daily, sleep better, longer and faster.
Check out ourstips for yoga exercises here.
Relaxation techniques to deal with stress
Stress in itself does not have to be negative, and often helps us to remember better and lead to better concentration. What can be harmful is prolonged stress. Here are some simple relaxation techniques that can help reduce stress, so you can sleep better at night.
Meditation daily can reduce stress. In fact, meditation can alter nerve pathways in the brain that help manage stress. Did you also know that meditation can help the immune system Meditation can counteract the negative effect hard training has on the immune system.
At the same time it is easy to implement!
- Sit straight up and down
- close your eyes
- Focus on the breath. Feel that you are breathing completely into your stomach
- Let distracting thoughts and stress flow as they arise
Remember to breathe
Spend 5 minutes thinking about and feeling your breath. Feel if you breathe all the way down to your stomach, or only superficially to your chest. You can hold one hand over your stomach to feel properly. In stressful situations, it is especially common to breathe superficially, but deep breathing can reduce both heart rate and blood pressure while it can reduce anxiety and depression.
For example, you can perform breathing techniques while stretching. Imagine that the breath follows the spine all the way from the head down to the coccyx. Inhale from the top of the head, down along the back and exhale through the coccyx. Then inhale through the coccyx, up the spine and exhale again through the top of the head. Repeat it as many times as you want.
Also read:Why stretch after exercise?
Hectic and busy days can be a cause of stress, and you should always reach as much as possible in a short time. To reduce stress levels, you may want to focus on just one thing at a time. Do small things, such as knowing how the wind hits when exiting the gym. Be present regularly throughout the day, and you will see an improvement in your stress level. This is also called mindfulness.
Take time to feel how you really feel, and listen to your body. By becoming more aware of your own condition, and how stress affects you and your body, it is easier to do something about it.
- Sit still and close your eyes.
- Go through the whole body. Muscle for muscle.
- Look for tight areas. Breathe into that area.
Techniques you can use to relax both body and mind. It provides a kind of sleep-like state of sleep without sleeping. These exercises are very effective in reducing both stress and anxiety, improving sleep and reducing headaches as well as chronic pain.
Find a place without distractions and bright light, and lie down in a comfortable position where you can completely relax your body.
- With closed eyes; "look" slightly upwards behind the eyelids.
- Relax your eyes and forehead.
- Relax your jaw and lower your lower jaw slightly. Feel that the muscles in the face relax and that the skin becomes smoother.
- Relax your neck and neck, and feel your head get heavier.
- Relax your shoulders, feel them drop.
- The relaxation spreads to the arms and fingertips. They feel heavier than usual.
- Feel the breath flow freely, and relax well in the chest.
- The relaxation spreads to the thighs and knees.
- Further down to the toes. The arms and legs feel warm and feel heavier than usual.
- Feel that the whole body is completely relaxed and the breath flows freely.
Hold for 10-15 minutes daily, to reduce stress levels.
Physical activity releases endorphins, which make us happier. Take a walk, practice yoga, climb, go hiking and much more. Among other things, you can check out ourstraining exercises here. Adapt your workout to what you enjoy doing and the shape you are in. It can be very helpful in dealing with stress.
Also read:injury prevention training
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