Aim for at least 30 minutes of moderate exercise, such as brisk walking or yoga, to reap the sleep-enhancing benefits. (Image: Shutterstock)
If you feel stuck in an exercise rut despite your best efforts, consider reevaluating your sleep health.
Are you putting in considerable effort at the gym and strictly following your diet, but not seeing the results you hoped for on your fitness journey? It's possible that despite your dedication to diet and exercise, there's one vital component that's often overlooked: sleep.
Yes, it may seem understated, but the quality of sleep you get can have a significant impact on the success of your fitness efforts.
“Sleep plays a vital role in various aspects of our physical and mental wellbeing. From muscle recovery and growth to hormonal regulation and cognitive function, adequate sleep is the underlying essence of optimal health,” says Miten Kakaiya, fitness and wellness coach at Miten Says Fitness.
So how do you harness the power of sleep to improve your fitness?
- No screen time 60 minutes before bedtime“The blue light emitted by screens disrupts the production of melatonin, a hormone responsible for regulating the sleep-wake cycle, making it difficult to fall asleep and get a restful night’s sleep,” says Miten. Try to disconnect from electronic devices at least 60 minutes before bed to signal your body that it’s time to wind down. “By avoiding screen time before bed, you signal to your body that it’s time to wind down and prepare for sleep, facilitating a smoother transition to a restful night’s sleep,” says Miten.
- Sunlight in the mornings“Exposure to natural light, especially in the morning, helps synchronize your internal body clock, which supports wakefulness during the day and improves sleep quality at night,” says Miten. Spend time outdoors or near a window during the first hour after waking up to start your day energized and regulate your circadian rhythm. “Even a short period of sunlight exposure can have a significant impact on your circadian rhythm, setting the tone for a more energetic and productive day,” Miten adds.
- Regular exercise“Getting moderate exercise, such as brisk walking, cycling or yoga, for at least 30 minutes stimulates the release of endorphins, the body’s natural mood elevators, and reduces levels of stress hormones like cortisol. Exercise induces physiological changes that promote relaxation and relieve tension, making it easier to fall asleep and experience deeper, more restful sleep at night,” says Miten. Aim for at least 30 minutes of moderate exercise, such as brisk walking or yoga, to reap the sleep-enhancing benefits.
- Mindfulness practicesMindfulness is about focusing on being intensely aware of what you are sensing and feeling in the moment, shutting out the noise around you, and focusing solely on yourself.
Some mindful practices that improve sleep quality shared by Miten include:
- Diffuse lavender essential oil in the bedroom to promote sleep.
- Eat dinner early (at least 2 hours before bedtime)
- Avoid caffeinated products like coffee, tea, green tea, energy drinks, Diet Coke, etc. after 3 pm
- Watch your alcohol consumption
- Create a completely dark environment in the room before sleeping
- Set the room temperature between 16 and 19 degrees Celsius.
“By incorporating mindful activities like these into your nighttime routine, you create a calm environment that prepares your body and mind for sleep,” says Miten.
By placing high importance on getting sufficient, high-quality sleep and incorporating scientifically proven sleep hygiene practices into your daily routine, you can improve your physical and mental performance, thereby getting closer to achieving your fitness aspirations.
