Exercise – A Natural Insomnia Cure
February 7, 2007 by robin
Filed under Fitness and Exercise, Well Being
We all know that exercise that can help you lose weight and get more energy, but what about helping you sleep?
Studies have shown that people, particularly women, who regularly exercise during the day, sleep longer and better at night. So, before you reach for the sleeping pills why not try going for a run, taking a trip to the gym, or signing up for a yoga class.
Many people have trouble sleeping because they are overly stressed. The worst part about this is that sleep deprivation can increase your cortisol levels, which makes you feel more stressed. It can also make you irritable and less able to deal with stressful situations. This is why most insomniacs have increased levels of stress hormones. While exercise makes these hormones rise initially, after several hours the levels fall. These hormones levels actually become lower than before you exercised and lower than they would be if you hadn’t worked out. Regular exercise can end the vicious sleep-stress cycle once and for all.
Most insomniacs simply can’t clear their mind of their problems when they lay down to bed. The stresses of the day run repeatedly through their minds instead of relaxing. Exercise can be a time to escape the stressors around you and figure out solutions to your problems. If you figured out what to do about your latest work crisis during your morning run, you don’t have to stress over it at bedtime. This leaves your brain free to sleep.
Exercising also makes you need sleep more. The more you work your muscles, the more they need to regenerate through sleep. While you may think this just going to make you more tired when you can’t sleep, it will probably actually help you have a deeper, more restful sleep. Even if you can’t sleep more, you’ll sleep better and be more rested and energized in the morning.
An important part of using exercise to cure insomnia is timing. As I already mentioned, exercise produces chemicals in your brain that make you feel more awake and energized. This is why it’s not a good idea to exercise before bedtime, but how close is too close? It is generally recommended that you exercise more than four hours before you sleep; however, you may find you need a longer rest period. If you find you’re not sleepy, start pushing your exercise earlier gradually till you find a good time. Obviously, the best time to exercise is in the morning, and this will make you feel more energized all day long.
If you absolutely can’t exercise during the day, there are things you can do at night instead (or in addition) to help you get to sleep. Studies have shown that exercises as simple as stretching can help improve insomnia symptoms. You can try doing stretches or yoga closer to bedtime to help you relax. You can find books or join a class to learn specific positions and more to promote relaxation and sleep.
While exercise helps you sleep more, it has other wonderful benefits. Exercise helps you lose weight, feel great, and have more energy during the day (and so will sleep). Before you try supplements, pills, or other crazy sleep solutions, try working out first. It will cure your insomnia along with some great positive side effects.
Coping with your teens mood swings
October 17, 2006 by robin
Filed under Health and Wellness, Well Being
Is your teen driving you crazy with their wild mood swings? Teenagers experience great difficulty while going through their hormonal changes. These tips will help you cope with your teen’s mood swings.
1.Spend time together – Do something out of the ordinary together as a family. Sometimes just being together and getting out of the house helps more than anything. Even if your teen tries to pull away, don’t let him. Get the entire family involved in an activity together.
2.Start talking – Keep an open line of communication with your teen. Ask open-ended questions that will get your teen talking about what’s wrong.
3.Be sympathetic – Do you remember what it felt like to be a teenager? Remember your terrible mood swings? Lending a sympathetic ear to your teen might be just the thing he needs right now.
4.Be supportive – Your teen’s mood swings may simply be a reflection of their inner awkwardness. If you notice your teen trying new and different things, like sports activities, be supportive. Encourage your teen as she finds her place in this weird new world.
5.Keep a watchful eye – While it is normal for your teen to go through mood swings, you should keep an eye open for more serious signs of depression and anxiety. If your teen’s mood swings seem to grow more severe, you should make an appointment with a healthcare physician to have your teen evaluate for depression.
