Good health is a combination of adequate exercise and sleep — both of which are the polar opposite of each other and yet have a bidirectional relationship.
Exercise can be defined as the movement of muscles, which makes your body burn more calories. On the other hand, sleep is when your muscles relax, metabolism slows down and your consciousness is temporarily suspended.
For optimum health, here are 10 good habits that you can incorporate into your lifestyle for both exercise and sleep.
EXERCISE
1. Firstly, Make exercise a Habit
There are various ways by which you can make exercise a habit. It does not mean you have to join a gym or buy heavy equipment.
Make it easy and fun at the start, and the habit will last for a lifetime. The idea is to take up something you enjoy. You could start walking, running or cycling.
If you like sports, then find a partner and start playing tennis or join a fitness class such as aerobics or a dance class with a buddy.
Bottom Line:
When starting your exercise routine, life might get in the way. It could be work, falling sick or a vacation. After any setback, attempt to promptly swing back to your original schedule.
2. Set a fixed workout time
Much like having lunch at 1 p.m. in the afternoon, working out at a specific time of the day makes the body adapt to the exercise routine.
Morning times are considered to be the best to get your energy levels up and keep you active throughout the day. However, if your work schedule does not allow you that freedom, choose any time that works for you in the day, but stick to your committed time slot.
Bottom Line:
For a good night’s sleep avoid strenuous workouts later in the evening or before bedtime.
3. Start slow and gradually build-up
Many studies have reported a direct correlation between physical activity and the quality of sleep.
This is due to the fact that exercise reduces stress and relieves anxiety.
When starting your exercise regime, make a gradual increase in the intensity level as you progress. You could initially start with just 10 minutes of squats, pushups or pull ups for strength training or a brisk walk.
As your muscles get accustomed to the routine you could bring your strength training up a notch and increase cardio exercises from walking to jogging and even running.
Bottom Line:
Try to get the recommended 150 minutes of vigorous physical activity a week (i.e. 30 minutes 5 days a week). Remember, overtraining can adversely affect sleep.
4. Set your fitness goals
A good health regime starts by setting clear and precise fitness goals.
Everyone has different objectives and desired outcomes from their exercise for their physical health.
- Sleep: If you want deep sleep go for a vigorous early morning run
- Athletic performance: For athletic performance aim for high-intensity cross-training workouts
- Weight loss: Go for an aerobic workout followed by a diet rich in fiber and low on fatty foods
- Physical strength: For strength and speed, workout with a personal trainer
- Muscle mass: Follow a consistent strength training routine
- Flexibility: Do a full body stretch or perform Yoga after a run
Bottom Line:
Make sure your exercise goal is specific, measurable and time-bound.
Example: I want to lose 4lbs, by jogging for 30 minutes every day, for a month.
5. Make exercise fun
Don’t think of exercise as something that has been prescribed by the physician for your weight, cholesterol levels or blood pressure.
It is meant to be relaxing and as a fun part of your day meant for recreation.
The benefits of exercise are not just limited to toned muscles and good quality of sleep.
It is vital for the optimal functioning of the brain that regulates the balance of hormones and for enzymes that control various involuntary systems within our body.
Bottom Line:
Setting a goal, giving yourself a challenge, working out with a buddy, creating a reward system or learning a new sport are just some of the ways to make your exercise regime fun and interesting!
SLEEP
1. Follow a pre-sleep routine
Similar to an exercise routine of warm up, workout and stretch, it is recommended to have a sleep routine that will help you stay healthy.
A good pre-sleep routine should typically start 30-45 minutes before bedtime. Read a book, practice relaxation exercises or go for a hot shower.
As part of your sleep routine, it is best if you go to bed and wake up at the same time every day. This will keep your body clock in check, keeping you active and energetic throughout the day.
Bottom Line:
Avoid physical or psychologically stressful activities such as a high-intensity workout or working on a time-sensitive project just before bed as these activities can increase the stress hormone cortisol which tends to increase alertness.
2. Maintain a proper sleep environment
One of the best ways to have sound sleep is to prepare the environment for the night.
Start by dimming the lights and lowering the thermostat to keep the temperature comfortably cool. Try to keep the room quiet before bedtime or put on some calming music.
It is best if devices such as Smartphones are kept outside the bedroom and electronics such as your TV and laptop are completely switched off.
Also make sure you have comfortable pillows and mattresses which allow you to maintain good sleeping posture throughout the night.
Bottom Line:
Get mentally prepared for a night of deep sleep by reserving your bed only for sex and sleep and not for work or any other activity.
3. Regulate diet before sleep
There is ongoing research on nighttime eating and its impact on health.
However, it is a well-known fact that you have to be smart about what you eat and drink before bedtime.
Some of the basic things to keep in mind are:
- Avoid heavy meals at night, and refrain from eating at least 2 hours before bed
- Avoid caffeine and nicotine in the evening as both are stimulants and can hinder sleep
- Avoid alcohol at night
- Avoid excessive fluid intake late in the evening
- Avoid refined carbs and sugary foods at dinner
Bottom Line:
If you are hungry before bedtime, have a light snack such as a cup of milk, yogurt or a bowl of whole grain cereal.
4. Regulate light exposure
Adequate natural light exposure during the day is vital for a good night’s rest, whereas, artificial light can adversely affect sleep patterns.
During the day, make it a habit to get your daily dose of natural sunlight in the morning and make room for natural light to enter your workspace and home as well.
A light therapy box that simulates sunshine can also be effective during winter.
At night, avoid television, exposure to bright screens and excessive use of mobile phones.
Bottom Line:
Start dimming the lights before bedtime and more importantly avoid blue light exposure from digital gadgets.
5. Maintain sleep hygiene
Maintaining proper sleep hygiene can go a long way in keeping you healthy. Research has shown an association between sleep hygiene and the quality of sleep.
As a general rule of thumb:
- Keep a consistent sleep and wake patterns even on weekends and holidays
- Get at least 7 hours of sleep
- Make sure you are tired before going to bed
- Practice your preferred bedtime ritual
- Avoid naps in the afternoon if it hinders your night sleep
- Minimize fluid intake at night
- If you can’t fall asleep in 20 minutes, get out of bed
- Make simple preparations for the next day
- Wind down with a favorite hobby
- Do a quiet and non-stimulating activity before bed
- Do not discuss stressful or anxiety-inducing situations before bedtime
Bottom Line:
Make sure your body and mind both are relaxed and you are ready for some deep slumber.