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Health Tip of the Week-Sleep Alone

By September 19, 2009 October 20th, 2011 No Comments

If you are feeling fed up with your other half, try sleeping in separate beds, says BBC online. Recent research has shown that couples who share a bed are 50% more likely to suffer from poor quality sleep which can lead to stress and resentment. “A normal double bed is 4ft 6in wide,” says sleep expert DR Neil Stanley, who does not ahare a bed with his wife. “That means you have up to 9 inches less room per person in a double bed than a child has in a single bed. Add to this another person who kicks, punches, snores and gets up to go to the loo, and is it any wonder hat we are not getting a good night’s sleep?”

Sleep is one of the categories that we asses in ongoing personal training screning forms, and is indeed a good indicator of health and happiness. Exercise is proven to help with quality of sleep, provided that you do not do anything to vigorous too close to bed time. But a good quality session up o the early evening/late afternoon will really help.

Vigorous exercise during the day and mild exercise at bedtime will not only help you fall asleep and stay asleep more easily but will increase the amount of time you spend in deepest Stage 4 sleep. For some people, exercise alone is sufficient to overcome their sleep problems.

Stanford University School of Medicine researchers studied the effects of exercise on the sleep patterns of adults aged fifty-five to seventy-five who were sedentary and troubled by insomnia. These adults were asked to exercise for twenty to thirty minutes every other day in the afternoon by walking, engaging in low-impact aerobics, and riding a stationary bicycle. The result? The time required to fall asleep was reduced by half, and sleep time increased by almost one hour.

Benefits of Exercise for Sleep

Exercise reduces stress by helping to dissipate the lactic acid that accumulates in the blood.It also eases the muscular tension that can build up, making dropping off easier. Exercise reduces the boredom, worry, and tension and improves sleep because it is a physical stressor to the body. The brain compensates for physical stress by increasing deep sleep. Therefore, we sleep more deeply and soundly after exercise.  

 

 

 

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