This is why tackling the three segments of your life individually might not necessarily lead to better and longer sleep or a better and leaner physique Dealing with them in unison as part of a whole lifestyle can help you understand their interconnected role in your life The bottom line is by optimizing your diet and exercise plan you can greatly contribute to the quality of your sleep and consistently so Heres what you can do
Exercise selection can affect your sleep
Some workouts make you feel pumped and ready to conquer the world while others are perfect for preparing your body for bedtime With that in mind make sure that you choose the right exercises depending on the time of day when you can train
You can introduce sleep empowering yoga poses that lead to better sleep right before bedtime Save your strenuous high intensity workouts for earlier times of the day By timing your workouts and choosing specific exercises to fit your sleep schedule you can help your body prepare for nighttime more easily and reap the rewards of restorative sleep
Foods to cut to sleep better
Some foods like candy and sweets packed with processed sugar are generally deemed unhealthy and you
would do yourself good by curbing them all together before bedtime as well Other foods however arent necessarily bad for you but they could be bad for your sleep patternsCoffee and chocolate both contain caffeine and both can disrupt your sleep by preventing that feeling of tiredness from setting in Alcohol might get you to fall asleep faster but as soon as it wears off it can cause issues with your deep restorative sleep patterns and wake you up in the middle of the night Spicy meals can lead to heartburn which can also play havoc with your sleep so its a good rule of thumb to choose lighter milder meals before sleep
Time your supplements right
Whether to shed weight or manage energy better many women turn to supplementation in order to stay on track with their fitness goals Choosing the right kind of womens workout supplement and timing its consumption can make all the difference for your sleep as well
Why Because many supplements especially the pre workout kind contain stimulants like caffeine and are best consumed in the morning instead of immediately before bedtime
If you use supplementation make sure that you time your intake and work out better for the sake of better sleep Try moving your workouts to the morning or early afternoon if possible Then your supplements will actually help you sustain your energy levels without negatively affecting your sleep
Meal timing for energy management
Food is our fuel and our main source of energy Naturally different foods can cause different reactions in our body so in addition to consuming specific supplements when they are intended you should also know which foods are best at what time of day
Research has shown that our circadian rhythm depends on our eating patterns as well as many of our other habits exercise included Different mealtimes can cause your body to produce different hormones which could either boost or prevent quality sleep If you have reduced or eliminated your intake of alcohol processed sugar and similarly negative ingredients you can also time your meals better for optimal recovery during the night
Complex carbs such as oatmeal are a good source of energy and they can be a healthy dinner option too as they take less time to digest compared to protein and fats
Tough to digest although healthy foods like lean meats and dairy should be reserved for your morning and afternoon meals
A light salad can also be a good option before bed to avoid midnight cravings and keep you full until breakfast without overburdening your digestive system
How to adjust your workout based on sleep
Some people especially fitness enthusiasts have a hard time letting go of their hardcore workout routine when theyve had a poor nights sleep Caused by noisy neighbors an unexpected emergency or any other external factors your sleepless night should indeed push you to choose a different approach to your morning workout Ideally you should skip it altogether Instead of a round of HIIT or a weightlifting session at the gym you should choose something that will be easier on your body and your mind alikeWhy Because putting your body through too much strain after failing to recuperate properly can only lead to an injury or it can boost your sugar cravings when you feel that energy slump after your workout A lighter more controlled training session focusing on moderation such as treadmill running or some yoga can help you recover wake up and stay on track with your goals without putting your body through agony
Of course theres a myriad of other factors impacting your sleep quality choice of nutrition and workout performance If for example you spend hours before bedtime staring at your phone or computer chances are that the blue light will disrupt your sleep and derail your health goals However by adjusting your habits in accordance with one another instead of in isolation you stand a better chance at being healthy well rested and vital for the long haul
If you are struggling with getting enough sleep or would like some expert advice about the connection with exercise and sleep contact your local sleep experts If you live in Alaska click on the link below to connect with a professional sleep specialist
