Experts will tell you that nutrition, exercise, and sleep are all key components to a healthy lifestyle. In fact, the correlation between how exercise can affect sleep patterns is a popular topic of study. What researchers have found is that the best time to exercise in a day is very much up to the needs of the individual. But in general it has been concluded that individuals with regular exercise routines on the whole report having better sleep than those who do not.
How Exercise Affects Sleep Patterns
One of the ways exercise affects the body’s sleep is by raising its core body temperature. After exercising, the body undergoes a cooling process that can be accompanied by sleepiness. However, this process affects people differently. Some individuals find that exercising an hour before bed can help their body reach a deep and productive sleep. If a little sunlight is sprinkled into that exercise it can be even more beneficial.
Studies have shown that your body has its most productive sleep when its various sleep processes are working together. Stage 1 is the lightest stage of sleep, stage 2 is where the heart rate begins to slow, stage 3 (slow wave) is the primarily restorative stage, and REM sleep is the dreaming stage. Studies have found that light aerobic exercise can increase the amount of slow wave sleep your body undergoes, meaning it has a better chance to restore itself and get ready for a day of activity.
When it comes to balancing exercise with sleep it is important to listen to your body, researchers suggest. The 2013 National Sleep in America Poll found that vigorous exercisers reported the best sleep. On the other hand, non-exercisers reported having the highest risk for sleep apnea. While exercising at any time of the day can lead to better sleep, there are different times of the day that work better for some. Some people may find it best to work out at the beginning of the day, while others may benefit from exercising before bed.
Soothing Properties of Essential Oils
Beyond exercise, one of the most trusted methods for sleep support is essential oils. Essential oils are highly concentrated fragrant essences that often have healing or restorative properties. Hydrodistillation, steam distillation, solvent extraction, extraction under pressure, and other means are used to procure essential oils from plant parts. The use of some blends reach back centuries for medicinal, spiritual, and cosmetic purposes.
A number of common essential oils have potential soothing properties and are sometimes used as sleep aids. Bergamont, Cedarwood, Chamomile, Marjoram, Rosemary, Sage, Mandarin, and Valerian have all been shown to offer sleep support. These herbs are sometimes taken as supplements or even drunk as tea to aid in sleep and relaxation. When used as an essential oil they are typically applied topically to the skin but can also be used in aromatherapy.
Now Foods for Better Sleep
But where to find essential oils for better sleep? Essential oils and sleep aids can be readily found at health food stores and online, but one thing you want to keep in mind while searching for them is the quality of the product. One way to ensure you are getting a good product without fillers or harmful chemicals is by connecting with a brand that is above reproach and well-reputed. That is why I recommend Now Foods, a brand that has had a good relationship with its customer base since the 1940s.
Now Foods supplements are often recognizable because of their orange label packaging, but they offer quality essential oil products as well. Several of these can help you achieve restful sleep. Chamomile, marjoram, rosemary and other essences are some of the best sleep supporters out there. Now Foods essential oils come in small vials that store easily and will last you a long time. Try one of these products today and reap the restful sleep you might be missing.
When it comes to balancing sleep and exercise, the exact formula is very much up to the individual’s body constitution. And the same is true when it comes to finding the right essential oil for you. When it comes to choosing an essential oil to aid your sleep, first talk to a doctor. Also talk to friends who may have used essential oils and also do your own research. Essential oils are wonderful, natural substances you don’t want to miss out on.