You skipped exercise todayiStock/Vladdeep
If you’re reading this in the middle of the day, here’s the case for going on an evening stroll after dinner. In one study, sedentary older adults with insomnia who engaged in aerobic exercise reported improvements in sleep quality and duration, as well as a reduction in depressive symptoms and daytime sleepiness. The best time to work out for a better night’s sleep might be early morning, according to research from Appalachian State University. Study subjects ages 40 to 60 who walked on a treadmill at 7 a.m. slept longer and had more beneficial sleep cycles than when they exercised during 1 p.m. or 7 p.m. sessions, according to the study results. Here are more things you can do all day long to sleep better tonight.
Your hormones are all over the placeiStock/Martin Dimitrov
Some women experience sleep disturbances in the days leading up to their periods, while others toss and turn during their cycle. It could be due to headaches, cramps, or even a higher body temperature (your core temperature rises almost half a degree after ovulation and most people tend to fall asleep as their body temperature drops). However, if you experience these symptoms during your period, you shouldn’t ignore them. If you’re approaching perimenopause or are in menopause, you may have experienced problems falling asleep or staying asleep; you can also wake up with hot flashes. Blame shifting hormone ratios, like the decrease of estrogen and progesterone, which is a sleep-promoting hormone, according to the National Sleep Foundation. To combat some of these sleep issues, keep your bedroom at 60 to 67°F and give yourself time to relax as part of your bedtime routine. If cramps are making you feel anything but tranquil, consider taking ibuprofen or naproxen, and do some breathing exercises while using a hot rubber water bottle or compress on your abdomen.