The Sleep/Exercise Connection: 3 Exercises That Can Help with Chronic Insomnia

September 26, 2013 by  

If you are suffering from chronic insomnia, the mere thought of exercise may cause you to weep. It can be hard to get motivated to move when you’re exhausted. While it can be difficult to force yourself to exercise under these conditions, it can be a key component in kicking insomnia to the curb. As you incorporate exercise into your routine, you will find it easier to fall asleep and stay asleep.

  • Take a Walk – Raising your body temperature about four hours before you want to be asleep will cause it to drop right around bedtime. This drop in temperature will cause you to feel sleepy and have less trouble drifting off. Walking at a brisk pace for half an hour will get the blood flowing and stretch your muscles. This is also a great way to relieve emotional tension, and releasing stress in healthy ways makes it easier to settle your mind at night.
  • I Love Better Sleep - Going for a Walk
    I Love Better Sleep - Stretching

  • Gentle Stretching – Incorporating some gentle stretches like neck rolls, shoulder rolls, and butterflies (sitting with the soles of your feet touching, drawn towards you groin, and letting your knees fall towards the ground) will help alleviate body aches and pains that can make it difficult to get comfortable in bed. Over time, they will also reduce stiffness, making it more likely that you won’t be achy when you wake up in the morning.
  • End in Corpse Pose – This classic yoga pose helps relax muscles and deepen your breathing, leading to better oxygenation. It also induces a state of emotional relaxation that helps you get to sleep. This is especially helpful if you tend to be keyed up in the evening and find your mind racing with stressful and worrisome thoughts when you’re trying to fall asleep. Yogis have been doing this exercise for ages to promote rest and relaxation, and it works. Before bed, lie flat on your back on the ground. Your legs should be straight and your arms should rest at your sides, palms up. Roll your shoulders under and adjust your head so that it isn’t tilted back or forward. The tip of your nose pointing towards the sky. Let your legs relax and your feet fall out to the sides. Close your eyes and soften the muscles in your face, picturing your eyes sinking into your skull. Maintain the position for five to fifteen minutes.

Remember that timing and the intensity of the workout is everything when it comes to exercise and insomnia. While exercise is one of the best cures when it is well-timed, vigorous activity to close to bedtime can actually have the opposite effect. When you workout within a couple of hours of when you want to be asleep, you may find yourself facing another night of tossing and turning. Get it in earlier in the day. As night closes in, slow your pace and relax. This winning combination will collaborate with your body to create the best conditions for rejuvenating sleep.

photo credit: Michelle Brea via photopin cc  |  bookgrl via photopin cc

Get Better Sleep with Sheex Bed Sheets

September 18, 2013 by  

Can you remember the last time you changed your sheets? If you’ve been sleeping on the same old cotton sheets for years, it’s time for a change. Sheex Bed Sheets can help you get a better night’s sleep than old fashioned cotton sheets. Both room temperatures and body temperatures can fluctuate throughout the night, and in order to be comfortable, you need bed sheets that will accommodate those changes. If you get too hot or too cold while you sleep, you’ll probably find yourself kicking of layers or searching for extra blankets during the middle of the night; the last thing you want to be doing when you’re supposed to be getting some shuteye. Nothing ruins a great night’s sleep faster than waking up shivering or drenched in sweat, which is exactly what happens with old fashioned cotton sheets.

Why Sheex?

  • Inspired by athletic fabrics – If you’ve bought any workout wear over the last couple of decades, you know how much fabrics have changed in the world of athletic gear. The days of working out in cotton t-shirts and scratchy poly-blend athletic shorts are over. Today’s athletic fabrics are designed for your comfort, and Sheex took it’s inspiration from these gains in athletic fabric technology. If we have the technology to make clothing that keeps are cool and dry during a high-intensity workout, there is no excuse for not having the same comfort while we sleep. Check out Triathlon World Champion, Mirinda Carfrae’s Sheex testimonial to see why she loves her Sheex.

Hot Flashes? Learn How the Chilipad Can Help Menopausal Women Sleep Better

September 13, 2013 by  

Of all of the symptoms of menopause, hot flashes tend to be the one that women complain about the most; and with good reason! As if turning brights red and breaking out in a sweat isn’t bad enough during the day, you also have to contend with night sweats that can ruin your sleep. Waking up drenched in sweat and needing to change the sheets can disrupt your sleep patterns and make it hard to get back to sleep. If you’re suffering from menopausal hot flashes, you need to check out the Chilipad for nighttime relief.

The Chilipad is a cooling mattress pad unit that regulates the temperature of your bed while you sleep. The customizable control panel allows you to adjust the settings for whatever level of coolness you prefer, allowing you to set your bed temperature as low as sixty degrees Fahrenheit. Brrrr! While that may sound a bit too cold to be comfortable to most people, it will sound like a miraculous relief to menopausal women suffering from hot flashes. One of the great things about using the Chilipad during menopause is that it doesn’t just aid your sleep by relieving the discomfort of hot flashes, it can also help prevent insomnia. During menopause, hormonal fluctuations that can cause insomnia lead to a lot of sleepless nights for many women. One of the proven treatment methods for combating insomnia is lowering the body’s core temperature. This makes it easier to fall asleep and to stay asleep.

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