Getting enough sleep is crucial for good health, but many people struggle with insomnia and other sleep disturbances. One possible cause of these issues is overexercising, especially if you have recently increased the intensity of your workouts. Stress, diet, and hormonal imbalances can also contribute to sleep disturbances. If you’re having trouble falling asleep, it’s important to reassess these factors and make changes to improve your sleep quality.
One way to promote better sleep is by exercising according to your biological rhythm. This means being active during the day and resting at night. If you find yourself struggling to fall asleep, try engaging in gentle activities like walking, stretching or meditating between 9-10 p.m., rather than high-intensity exercises that can be stimulating. Incorporating relaxation techniques like controlled breathing or specific stretching exercises before bedtime can also help promote better sleep.
In addition to exercise, incorporating sleep-promoting foods and beverages into your evening routine can be beneficial. Herbal teas like chrysanthemum tea, longan-red apple-goji berry tea, astiso tea, or Panax notoginseng tea can help relax your body and mind. Dishes that promote relaxation such as pork heart stewed with lotus seeds or chicken egg porridge with millet seeds can also aid in improving sleep quality.
For those looking for additional support, oral supplements like blueberry and ginkgo biloba extracts have been shown to enhance blood flow to the brain which can help prevent insomnia, headaches and memory issues. By incorporating a combination of relaxation techniques, sleep-promoting foods and supportive supplements into your routine, you can create a holistic approach to improving your sleep quality and overall wellbeing.
Overall it is essential to pay attention to how our bodies respond to different activities throughout the day and adjust our routines accordingly if we want to achieve optimal health benefits through exercise and restful sleep.
