• Skip to main content
  • Skip to primary sidebar
  • Skip to footer
  • Home
  • Health
  • Supplements
  • Nutrition
  • Fitness
  • Mind and Body
  • Recipes
  • Shop
Go Nutrients

Go Nutrients Blog

You are here: Home / Mind and Body / Sleep Better Tonight With This Expert Advice

Sleep Better Tonight With This Expert Advice

December 1, 2019

Blog Post Contents

    • A good workout can promote a great night’s sleep as long – as it’s done at the right time. We ask an expert when to get active.
  • How And When To Exercise To Sleep Better
  • The Benefits Of A Good Night’s Sleep
  • Top Tips For Improving Sleep Quality
    • 1. Keep Cool
    • 2. Unplug The Earplugs
    • 3. Use Relaxation Techniques
    • 4. Toss The Tech
    • 5. Consider A New Mattress

Welcome to the Go Nutrients blog, where we strive to provide high quality content in addition to our leading brand of liquid nutrients. Health and fitness go hand-in-hand to provide a healthy lifestyle.



Sleep better and improve your overall lifestyle. Less brain fog, more energy, improved immune system and much more.

A good workout can promote a great night’s sleep as long – as it’s done at the right time. We ask an expert when to get active.

Just as sleep forms an integral part of a healthy lifestyle, a healthy lifestyle can promote better sleep. And exercise can make a big difference when it comes to drifting off. According to Professor Paul Gringras, a sleep medicine clinician, academic and scientific advisor to the makers of Leesa Sleep, “exercise can improve sleep quantity and quality and is one of the best ‘sleep medicines’ around”.

Best trainer. Athletic elderly lady following her husband while running together with him down the bridge in the morning

But the timing and intensity of a workout is crucial if you want to reap the restful rewards. We asked Professor Gringras for his advice on when and how to exercise for a better night’s sleep as well as his top tips to improve your snooze.

Exercise plays a vital role in many aspects of overall healthy bodies. How Exercise Can Help Your Gut Health is an article that covers another of the many benefits to exercise. Happy body, happy life!

How And When To Exercise To Sleep Better

Based on a lab study that showed an improvement in sleep quality for a group taking 30 minutes of vigorous exercise a day, Professor Gringras recommends aiming for something “that leaves you slightly out of breath”. Whether that’s a run around the park or a game of five-a-side depends on your personal fitness levels but it’s important to consider the timing if you’re looking to introduce a regime to help you sleep soundly.

Exercising in the morning is unlikely to have an effect by the time you hit the sack, while squeezing in some activity too close to bedtime could keep you up for longer. For the best results, Professor Gringras recommends taking 20 to 30 minutes of moderate exercise between 4pm and 7pm.

The Benefits Of A Good Night’s Sleep

Man sleeping in bed with all white linens.  Sleep Better

Good-quality sleep is essential for maintaining even the most basic cognitive skills like listening and communicating, and a lack of it can seriously affect both your physical health and mental wellbeing.

Persistent poor sleep has been linked to an increased risk of diabetes, heart disease and obesity as well as conditions like depression and anxiety. And Professor Gringras reports that “improving sleep quality and quantity can improve sports performance and reduce risk of injury”, while even low levels of fatigue can impair reaction times.

Top Tips For Improving Sleep Quality

As well as introducing moderate exercise to your daily routine, there a few simple steps that you can take to improve your sleep quality.

1. Keep Cool

Aim to keep your bedroom temperature between 18.5 and 20°C so that your body doesn’t have to regulate its temperature by sweating or shivering. Invest in cotton bedding and pyjamas for when it’s warm because the material can help draw sweat away from the body.

2. Unplug The Earplugs

A bit of background noise can help you sleep better by providing a gentle, calming hum to drown out intermittent noises that might otherwise wake you up. Try a talk radio show or a classical playlist; the more familiar and monotonous the better. Or use pink noise (a steady stream of high and low frequencies), which is said to be more effective at promoting sleep, and less irritating, than white noise.

3. Use Relaxation Techniques

mindfulness word cloud - handwriting on a sheet of rough Khadi paper - Better sleeping through mindfulness

Professor Gringras suggests trying a couple of proven relaxation techniques to help encourage sleep. Progressive muscle relaxation (tensing your muscles as tightly as possible and then completely relaxing them) can be really effective. So can mindfulness, which encourages you to focus on the “here and now” and the detailed nuances of breathing.

This concept may be daunting to a beginner. Where to begin with mindful relaxation that helps us sleep better? Maginationpressfamily.org has provided a helpful resource for us all; novice or expert.

4. Toss The Tech

Exposure to blue light sources (TVs, smartphones, tablets) can negatively affect the brain’s ability to produce melatonin. If you’re able to, leave your electronics outside the bedroom or aim to switch them off at least an hour before bedtime. If you can’t ditch the devices, try wearing orange-tinted “blue blocker” glasses or downloading an app like Blue Light to alter the colours emitted by your screens.

5. Consider A New Mattress

An old mattress or the wrong kind of mattress can affect your ability to sleep better, so it’s well worth trying out a new one if you’re uncomfortable or find it difficult to nod off. Luckily, there are plenty of companies that offer 100-night risk-free trials so you can test one out in the comfort of your own home before parting with your cash.

Disclaimer: This advice reflects Professor Gringras’ opinions based on his understanding of the sleep medicine field at the moment. But please bear in mind that all medical research changes rapidly, and research can become out of date. Also whilst the information is as accurate as possible right now, it is only general advice and should not be used as a substitute for individual advice you might receive from medical professionals.

The Go Nutrients team hopes you enjoyed this article and find more valuable information here that makes living a healthy lifestyle easier. We are a leading brand of alcohol-free, high potency liquid herbal supplements and vitamins. Our focus is on delivering premium products that are safe and effective. Plus, our products are MADE IN THE USA!

Return to Blog Home

Written by Coach for Coach and legally licensed through the Matcha publisher network. Please direct all licensing questions to legal@getmatcha.com

Filed Under: Mind and Body Tagged With: help sleeping, sleep, sleep advice, sleep better, sleep tips

You May Also Like

Do You Need Help Sleeping? Try These Foods
Do You Need Help Sleeping? Try These Foods
Meditation helps you sleep better
How Meditation Can Help You Sleep Better
Top 8 Most Effective Sleep Supplements
Top 8 Most Effective Sleep Supplements

Primary Sidebar

Multiple Pack Savings

Immune Booster

Most Popular Posts

  • Boost Your Weight Loss with the Adrenal Diet
    Nutrition Boost Your Weight Loss with the Adrenal Diet
  • 6 Important Steps To A Healthy Thyroid
    Health 6 Important Steps To A Healthy Thyroid
  • Vitamin B-12: Benefits, Risks and Diet
    Supplements Vitamin B12: Healthy Benefits, Diet and Risks
  • Depression, anxiety and stress natural relief
    Supplements 9 Supplements for Stress, Anxiety, and Depression

Recent Posts

  • Turkey Made Your Way – Delicious
  • Why it is Important to Eat Greens & 5 Recipes
  • Top Benefits of Chlorophyll Supplements: Why You Should Buy One
  • Tis’ the Season: 5 Amazing Pumpkin Recipes
  • 5 Of The Best Asparagus Recipes
Follow by Email
Facebook
Facebook
fb-share-icon
Twitter
Visit Us
Tweet
Pinterest
RSS

E-mail Newsletter

Get the latest health, nutrition, beauty and fitness news delivered straight to your inbox.

Privacy Policy

Footer

About Go Nutrients

  • Contact Us
  • Privacy Policy
  • Terms of Use

Recent

  • Turkey Made Your Way – Delicious
  • Why it is Important to Eat Greens & 5 Recipes
  • Top Benefits of Chlorophyll Supplements: Why You Should Buy One
  • Tis’ the Season: 5 Amazing Pumpkin Recipes
  • 5 Of The Best Asparagus Recipes

Search

Tags

anxiety common cold COVID Depression Diet Dinner Exercise exhausted fatigue fitness Fitness routine Flu gut gut health hand sanitizer healthy eating healthy recipes heart health Herbs hyperthyroidism hypothyroidism Immune System Liver Magnesium mental health natural natural remedies probiotic Recipe Recipes sleep sleep better Stomach pain stress relief supplements thyroid tired virus Vitamin B12 Vitamin D Vitamin D3 Vitamin D deficiency Workout Workout at home Zinc

The information on this Web site or in emails is designed for educational purposes only. It is not intended to be a substitute for informed medical advice or care. You should not use this information to diagnose or treat any health problems or illnesses without consulting your pediatrician or family doctor. Please consult a doctor with any questions or concerns you might have regarding you or your child’s condition. Go Nutrients bases these statements on the historically established and widely acknowledged traditional uses of natural ingredients. All testimonials and product reviews are authentic from actual customers. Documentation is available for legal inspection. Product reviews are within range of typicality.

Copyright © 2023 · Go Nutrients · All Rights Reserved