In fact, research has shown that physical activity can be as effective as prescription sleep meds, according to Cleveland Clinic. Not only does it tire you out, but exercise can also effectively relieve stress and anxiety — two things that often wreak havoc on shuteye.
Just be sure to save high-intensity workouts for the morning or early afternoon and opt for yoga, walking, or biking if you're an evening exerciser, as exercising intensely late in the day can interfere with your ability to fall sleep, says sleep medicine psychologist Michelle Drerup, PsyD.
Drerup also advises against consuming caffeine after lunch, eating super-heavy dinners, and reaching for the alcohol before bed. Talk to your doc. If you still find yourself struggling with getting adequate shuteye nightly and accruing sleep debt, be sure to consult your doctor.
Your GP or a sleep specialist can help determine what's causing your sleep struggles and the best solutions to get the rest you need. By Jamie Harrison March 29, Save FB Tweet More.
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Close this dialog window Review for. Back to story Comment on this project. Tell us what you think Research has suggested that a person would actually need four days of adequate rest to make up for even one hour of sleep debt. Pulling an occasional all-nighter or extra-early morning may not seem like a big deal. Your circadian clock naturally starts secreting sleep-promoting melatonin around 9 p.
Light exposure influences circadian rhythms somewhat — which is why you may have trouble sleeping after using screens at night — but if you maintain stable sleep and wake times, your internal clock should be similarly reliable, Goldstein says. When you start tinkering with your sleep times, even by a little bit, you may see consequences.
A few late nights in a row can move your circadian clock later, which will make your body want to be awake late at night, Goldstein says. Similarly, a string of early mornings can have you rising at the crack of dawn naturally. The effects have been best documented among night shift workers, whose non-traditional schedules are associated with cancer , cognitive decline and early death. But circadian rhythm shifts can affect your health no matter what your schedule is, research suggests.
Catching up on sleep is really important. Make a note of your sleep and wake times over a month and compare the total hours to the recommended sleep.
You might be surprised how much sleep debt you have accumulated. But the health consequences of not enough sleep each night can be debilitating.
After a healthy diet and exercise, sleep is the third pillar of health. But too often we see it as a luxury. Especially if you have small children, do shift work or have a stressful job. In fact, a recent study found that weekday sleep debt may lead to long-term metabolic disruption. Basically, sleep debt affects the way your body breaks down food and uses it to create energy.
This may lead to or exacerbate type 2 diabetes. And by the 6-month mark, weekday sleep debt was significantly associated with obesity and insulin resistance. Not only that but lack of sleep long-term has been scientifically proven to lead to multiple health problems. For example, heart disease , stroke, depression, memory loss, infertility, and more. Catching up on sleep has never been more important for your health.
The great news is that you can catch up on lost sleep and recover from your sleep debt. Catching up on sleep needs to happen gradually. One hour or more additional sleep each night over a long period of time is the way to go.
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