Runnersworld.com recently shared seven tips for runners on getting better sleep. Here is a brief version of the list:
- Run - A study released by the National Sleep Foundation found active people sleep better than inactive people (65 percent vs. 39 percent).
- Make sure to time the run right - Other studies have looked at the ideal times to exercise in relation to sleep. Fewer wake ups were reported with exercise times at 7 a.m., 1 p.m. or 7 p.m.
- If you’re not sleeping, get out of bed - Activities that are not meant for bed, should be done elsewhere in your home including reading, writing, eating, texting, etc. The body should associate the bed with sleep (and being intimate) only.
- Unplug your electronics - Numerous studies have showed that those who turn off all electronics 30 minutes before bed catch better sleep. The light emitted from electronics can be detrimental to sleep.
- Lighting is a key - Lighting in general is very important to a sleep environment. Use drapes to cover windows to shut out unwanted light.
- Keep things quiet - Keep windows closed to prevent outside noise or purchase ear plugs to drown out unwanted sounds.
- Alcohol does not help you sleep - Studies have shown that alcohol can make you drowsy and even increase the amount of deep sleep in a night. However, it can inhibit your REM sleep that helps with memory and concentration the following day.
For the full article, visit Runnersworld.com.