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Sleep Hygiene Tip 8: Move & Nourish

It’s Wisdom Wednesday, where we share evidenced tips, insights, and more. This week, we are focusing on movement and nourishment.


Daily movement and balanced eating help your body sleep better. Being active during the day naturally increases your sleep drive, while steady nourishment keeps your energy and mood stable so it’s easier to wind down at night.


How Movement Helps Sleep

Movement boosts your sleep drive (“pressure” to sleep”) as being active increases your body’s need for rest. You will fall asleep faster and stay asleep longer. Think of movement as “fuel” that strengthens your natural sleep cycle.


Tips for Being Active

Because daytime movement helps you feel naturally tired at night, try going to the gym, taking a lunchtime walk, stretching, and/or playing a sport. Even light movement counts — it doesn’t have to be intense.


BUT... Avoid Late Night Exercise

Late-night workouts can raise your heart rate and body temperature. Remember week 4, “Keeping It Cool?” Your body temperature has to be lower when sleeping. Try to finish exercising at least 2–3 hours before bedtime so that it takes less time to reach an ideal body temperature and heart rate.


How Nourishment Helps Sleep

A balanced diet helps keep your energy steady throughout the day. In other words, steady nourishment helps keep your wake drive (“alertness”) stable during the day so you feel ready for rest at night.


Tips for Steady Nourishment

Choose meals that make you feel energized, not overly full. Focus on whole foods, hydration, and regular meals. Be sure to eat enough during the day to prevent evening

overeating. Make sure to stay consistent as our bodies rely on behavior to maintain homeostasis.


References

  • American Academy of Sleep Medicine. (2017). Healthy Sleep Habits. AASM Sleep Education. http://sleepeducation.org/essentials-in-sleep/healthy-sleep-habits.

  • Dewald-Kaufmann, J. F., Oort, F. J., & Meijer, A. M. (2014). The effects of sleep extension and sleep hygiene advice on sleep and depressive symptoms in adolescents: A randomized controlled trial. Journal of Child Psychology & Psychiatry, 55(3), 273-283. doi: 10.1111/jcpp.12157

  • Harvard T.H. Chan School of Public Health. Sleep deprivation and obesity. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/sleep/

  • Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22, 23-36. doi: 10.1016/j.smrv.2014.10.001


Originally posted on LinkedIn

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