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Hitting The Gym Can Help Your Head Hit Your Pillow - If You Do It Right When To Workout To Best Improve Your Sleep [Morning workouts will help you fall asleep at night] You might think that the most intense workouts will leave you the most tired and ready for bed come night time. However, the key to exercise and sleep isn't hardcore intensity; it is the right timing and consistency. The Relationship Between Good Exercise and Good Sleep Studies show that exercise increases deep NREM sleep, which is important for physical health. NREM sleep is the dreamless kind, when the body starts the process of regenerating tissues and strengthening the immune system. As we age, adults get less and less time in this crucial stage of sleep. However, regular exercise can lengthen the time you spend in this sleep stage. That means more sleep overall, and more of the deep, restorative sleep that heals and helps to promote better health in our bodies. Regular exercise also creates more electrical activity in the brain and stimulates creativity during waking hours. Decades of research shows that those who exercise regularly for at least thirty minutes to an hour a day fall asleep faster and wake up less frequently during the night. Timing Your Exercise Is Important By now, we have talked about circadian rhythms. As you know, a healthy circadian rhythm guides your body through the day and night, telling it when to wake and sleep. But did you know the time of day when you exercise can affect your circadian rhythm? Exercise Early, Preferably Under Bright Light In the early mornings, most of us are our least wake and alert. As this is when we need an energy boost the most, this is precisely why mornings make for such an ideal exercise time. Working out in the morning takes less total time out of your day and makes it easier to fit into a busy life. But also, exercising under bright light can banish any remaining melatonin and actually pep you up for your day, not to mention all of the other fantastic health benefits. A morning workout revs your metabolism for the day, burning more fat and using more energy, which also helps contribute to a better night's rest. If you have to work out in the evenings, make sure it's at least three hours before you want to go to sleep, if not more, to give your body time to cool down and be ready for bed. You can also lower the temperature in your bedroom and take a hot shower, which will actually cool your skin temperature rapidly once you're drying off. Sleep Exercise Ideas Here are a few ideas from our friends at the Sleep Foundation: Aerobic (or Cardio) Exercise Activities that get your heart rate up, such as running, brisk walking, cycling, and swimming, have been shown to improve sleep and battle insomnia. Even small bouts, such as 10 minutes, may help, though the goal is to get at least 150 minutes of moderate-intensity (or 75 minutes of vigorous-intensity) aerobic exercise each week. Strength Training Building muscle has been shown to improve the quality of sleep, and it can also help you fall asleep faster and wake up less frequently throughout the night.  So try doing exercises like shoulder presses, bicep curls, tricep dips, squats, lunges, calf raises, sit-ups, and push-ups that will make you stronger. Yoga Yoga’s relaxing poses and stretches, as well as the calming breathing exercises that accompany them, may be especially helpful if stress is what’s keeping you from falling asleep. Those with insomnia who do yoga daily for eight weeks are likely to fall asleep faster and increase the amount of time that they spend sleeping. Results You’ll See and Feel  Science, and proven results, keeps showing us that adhering to a great exercise regimen will truly help with your sleep. So much so, that we will actually be coming out with a whole series dedicated to just exercising, which will delve deep into each of the categories mentioned above along with a few other great tips just for our readers!  You Might Like    [Learn more about RevenueStripe...](                                 Sun Universal Media | 314 E. Dania Beach Blvd. #132 | Dania Beach, FL 33004 | United States [Unsubscribe]( from future marketing messages from Sun Universal Media