![]() For those with low to normal caffeine sensitivity, another study in the Journal of Clinical Sleep Medicine found that cutting caffeine off at least six hours before bedtime helped reduce its disruptive sleep effects.ĭolezal BA, Neufeld EV, Boland DM, Martin JL, Cooper CB. If you have trouble falling asleep at night and think your caffeine habits might be to blame, think about when your typical (or ideal) bedtime is, then work backward: Stop consuming caffeine nine or ten hours before that (12 hours to be safe, if you're particularly sensitive to caffeine). Pace explains that caffeine blocks your sleep-promoting adenosine receptors, and “if consumed too late in the day, those receptors won’t get the signal that it’s time to sleep until far past your bedtime,” she says. Limiting afternoon and evening caffeine may seem like a no-brainer for sleep, but there’s science behind it that may finally motivate you to cut back on those late afternoon Diet Cokes or after-dinner espressos. Some research suggests morning exercise is beneficial for promoting healthy blood pressure dips and sleep quality, while another small study found that exercise done 90 minutes before bedtime was associated with increased deep sleep.Ġ3 of 08 Stop drinking caffeine later in the day.įYI, caffeine can have a half-life (i.e., stay in your system) for up to nine hours, according to the National Institutes of Health. A 2015 study found that moderate evening exercise can ramp up sympathetic nervous system activity, for example. Research has shown exercise timing can impact several sleep-related factors like melatonin cycles, sleep architecture, body temperature, and heart rate. This is especially important if you’re an early bird: “Research has found that if you tend to wake up early, a late workout may interfere with your sleep quality and length,” she adds. Sarah Pace, ACE-certified health coach and corporate fitness regional manager at HealthFitness, says to finish whatever your exercise is for the day by at least 90 minutes prior to bedtime. Regular exercise is an important habit not just in general for your health, but specifically for sleep too-and your exercise timing is just as important. 01 of 08 Exercise earlier in the day-at least 90 minutes before bed.
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