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How Exercise Can Improve Your Sleep

If you’re finding that you have trouble getting to sleep or staying asleep for roughly eight hours (the recommended number of hours that your average adult should be getting), then you are not alone.

Many people struggle to get a good night’s sleep consistently for a variety of reasons.

It may just be an overabundance of energy, or it may be other factors, like stress.

Regardless of the reasoning, most people will turn to sleeping pills to try and get a good night’s sleep.

However, sleeping pills can have several unintended side effects, including diarrhea, other stomach problems, anxiety, and other serious medical problems.

Thankfully, an all-natural, scientifically proven alternative exists to sleeping pills, it’s called exercise.

Exercise can be a great way to improve your sleep quality, without having to deal with all the negative side effects that come with sleeping pills.

In this article, you will find out how exercise can make you sleep better.

It Uses Up Excess Energy

A lot of people are unable to sleep because they aren’t active in their daily lives and thus they have all this pent-up energy.

s you can probably guess, one of the main benefits of exercise is how it enables you to burn off that excess energy.

ou’ll be surprised how much easier it is to get to sleep on time and stay asleep when you’re tired from a day of both work and exercise, as opposed to just working all day and then spending the rest of it in front of the television.

You have to be careful not to overdo it, however. If you exercise too close to your bedtime, it’s actually going to make it harder for you to get to sleep.

This is because your body produces adrenaline when you exercise.

This adrenaline eventually wears off, but if you exercise right before bed, then the adrenaline will still be present, running your ability to get a good night’s sleep.

It Relieves Stress

Stress and/or anxiety are some of the most common sleep killers out there.

While some people may report that stress actually makes them sleepy, for the vast majority of people, stress degrades their sleep quality.

Exercise is a great way of getting rid of stress. If you suffer from excessive stress, you’ll be shocked at just how much easier it is to sleep when you aren’t stressed out.

You’ll fall asleep quicker and you’ll actually stay asleep.


How To Minimize Distractions And Interruptions In 6 Key Areas

As if life is playing a joke on everyone, there always seem to be too much to do and too little time to do them.

No only does the fear of not doing enough can cause stress, it can be a source of anxiety as well.

And while you are struggling with that mountain of tasks to complete by the end of the day, you are being bombarded with distractions and interruptions like being in the middle of a hail storm… without shelter!

While little things like checking your phone for unread messages from the group chat about football, these minutes can really add up in one day. Let alone a week or a month.

The most time-wasting areas of everyday life can be narrowed down to 6 key areas.

  1. Digital interruptions
  2. Visitors
  3. Noise
  4. Breaks
  5. Entertainment
  6. Waiting

And here’s some ideas on how to make the most of them… or exterminate them altogether.

1) Digital interruptions

There was a period of time when people were not distracted by the constant alerts from mobile phones. Those were the days when people can give you their full attention no matter how boring you are.

I am lucky enough to experience some of that.

The modern world these days is anything but that. I swear. I just walked past a table of friends earlier. And all of them were fixed on their mobile devices as if in a trance. I bet they might even be messaging each other instead of actually talking to each other.

Technology advancement has made the world a chaotic place to live in.

  • emails
  • instant messages
  • group chats
  • social media feeds
  • updates
  • selfies
  • etc

You name it.

While you might secretly enjoy the connectivity of mobile data and trying upload a filtered picture of yourself on Instagram now, you’d probably agree that these distractions can be a real drag on your work.

You know… the stuff that actually pays you a monthly salary?

If you recognize that this digital monster is a problem, here are some ways to manage it.

  • Set aside a time to make calls and send emails in batches
  • Don’t feel a need to respond to messages and emails immediately
  • Only respond to messages during lull period of time
  • Turn off sound notifications while on the job
  • Avoid making phone calls when possible and send emails or text messages instead

I love the social aspect of the electronic world. But when it clashes with my productivity, I feel a little guilty.

Look at it this way. Socializing can be done at any time of the day. Even at night and the wee hours of the morning. While you usually will not be able to shift your mind towards work outside office hours.

So why not give your job the full attention it deserves during office hours… when you are supposed to be working anyway…

2) Visitors

One of the big time-killers is the arrival of an unexpected visitor.

How else are you going to respond when a family member, colleague, or even your boss walks into the room for a “short” conversation.

I must say… that I’ve probably wasted as much as a dozen hours in the current month for conversations with people who came to me just to communicate information that can be done via email.

And those information can be digested within 5 minutes!

Yes. Sometimes the social aspect of communication can add value to life. But you can always socialize after work. Don’t let it be a scrooge of leaving you with unfinished business during the day.

  • Tell impromptu visitors that you have a lot on your hands while remaining polite but firm
  • Hide under the desk as soon as you see them coming
  • Act busy as if world peace is in your hands today
  • Give them no place to seat by placing documents and folders on empty chairs
  • Put on headphones so that people would think that you too busy enjoying your music

Don’t forget that you must make a judgment call on whether there is something really important to discuss in person.

Maybe a subordinate is suicidal. Or maybe your wife is upset that you forgot the anniversary again. Some issues really need to be attended to in person.

3) Noise

The easiest way to get distracted is by sound. That is without considering the cover shot on Playboy magazine for men.

Do you remember a time when you were so focused at a report and fully in the grove of things. Then something went “BANG!” outside. And you are unable to find you mojo again?

I can recall a few of these incidents myself.

This is an easy one to rectify. 😀

  • Use noise canceling headphones
  • Erect sound proof walls or dividers
  • Use a white-noise machine
  • Walk out and word at another place

Sometimes noise happens on an ad-hoc basis. You should be smart enough to recognize what is one-off and whats not.

I find closing the door adequate enough for a peaceful working environment in the office.

4) Break time

In some companies, it is compulsory to go for break time. Failing which could cause a revolt in HR.

I love breaks. Who wouldn’t love them? Smokers especially, live by them.

Yet sometimes we treat break times like the bell going off in college. Igniting an instinct to run off with all you’ve got in the tank.

The thing is that often times, 15-minute breaks can trigger lethargy. Interrupting the working trance you proudly got yourself into earlier.

Too many of them, or having them too often is detrimental to your productivity.

  • Only go for breaks if you can finish whatever you are working on at the moment
  • Take a power nap during the break
  • Indulge in yourself during break time
  • Don’t spend more time than what the official break time allows

I’m not saying strike them off your schedule. Hey… your coffee needs to be topped up after all.

5) Entertainment

Television is more addictive than cocaine. Not that I’ve tried tried the latter.

But how many times have you spent an hour and half on a movie and decided that it’s a complete waste of your time.

You were not entertained at all. Even worse… you paid for the cable subscription. Imagine that. Paying for non-entertainment… What an irony.

I’ve been, and still is a TV lover. But how you go about your unconditional love towards the box should be managed.

  • Use recording
  • Don’t channel surf
  • Only watch shows that you know is good entertainment
  • Let friends, family and colleagues inform you of what are the best show to watch
  • Commit to a day a week to no TV
  • If a show is sitting on the hard drive for over a month and you could not fin time to get it watched… DELETE

I don’t know if this is off topic. But I find Chromecast an amazing gadget to have at home. 😀

6) Waiting

If I could add up all the time I’ve spent waiting this week, it’ll probably be at least 10 hours.

This include time spent waiting for:

  • Tables at restaurants
  • Stuck in traffic
  • Appointments
  • and more…

While there’s little you can do to shorten these waiting times, you can still make the most of the waiting time.

Why let that time go to waste anyway. It’s totally in your control.

  • Listen to an audio program to pick up a new skill
  • Read
  • Meditate with breathing exercises
  • Finally reply to your messages and emails
  • Update your to-do list… not update your social status…

On a final note, remember that focus is the key to great time management. If you can focus and get things done right the first time, you are already at an advantage compared to regular Joes.

And to enhance your focus, eliminating distractions and managing interruptions plays a key role.

5 Steps To Mindful Time Management

An important step in becoming more productive is being mindful with basic time management.

You won’t be able to enhance your time management skills or effectively practice time management activities until you have the basics nailed down.

And in many cases, people who get competent with the basics find it enough to experience a significant positive impact on life. So much so that they find no need to go to an intermediate or advanced level.

We are all victims of the modern digital world dominated by technology.

To put it into perspective, the rate of technological advancement in the most recent 25 years has grossly exceeded the amount of technological advancement in the 2500 years before then.

And being human, we are not adapting fast enough with the changing needs of technology and how to live with it efficiently.

This make people like me prone to checking my emails every half-hour or so, checking my social feeds every now and then, checking if I have any miss calls or messages every so often, etc.

It’s a complete waste of time.

These little acts can seem like just a few seconds. But they can add up BIG time if you don’t put a stop to it.

I recall the movie Up In The Air starring George Clooney where he mentioned something in the lines of “If you don’t pack your luggage properly, you waste as much as 2 weeks each year repacking them”.

That’s really an eye-opener. 2 weeks is 336 hours! Imagine the amount of stuff you can do with that time.

While there are no scientific research conducted in a lab to verify the facts behind that, as a regular person, I can agree and make sense out of that statement.

Here’s 5 steps to becoming more mindful with your time.

1) Figure out where you time goes

You should spend anywhere between 1 to 3 days to tabulate your time log. Write down what you did during the day and how much time you estimate to have spent on it.

While it is best to undertake this task as meticulously as possible, do practice pragmatism. Instead of being compulsive and refresh your log every minutes, you might want to input your records every 1, 2, or 3 hours.

You can use a sheet of paper. Or better yet, a note taking app on a smart device.

Be sure to record write down the micro activities like:

  • Checking your emails
  • Phone calls
  • Texting
  • Social media
  • Browsing the internet
  • etc

Once you have tabulated your time log, sit down and review the stuff you have spent on those activities.

Do you think you have wasted time? Could any of those activities be merged together? Were you doing things that were redundant? Could any of those activities be forgone and it wouldn’t make a difference?

2) Figure out why you want more time

Because a part of you find time wastefulness an indulgence (whether you are aware of it or not), you need to convince your mind that you actually need to free up more time for stuff that really matters.

This would serve as a motivation to your conscious self, and a shining light to your unconscious self.

Some powerful reasons why you’d like more time is as follows:

  • To spend more quality time with family and friends
  • To get more done at work (career advancement)
  • To have more time at the gym (lose weight)
  • To pursue a hobby
  • To travel around the world
  • To have more rest that is overdue
  • etc

Think deeply about your reasons. The more powerful they are the less barriers your mind would put around you.

3) Figure out what you want to spend less time on

Both adults and teenagers have certain expectations and responsibilities put on their shoulders.

Some things just have to be done whether you like them or not.

While the reason why you want more time as listed earlier serves as a powerful motivator that urges you to act. Knowing what you’d like to spend less time on can be useful too.

  • Household chores
  • Errands
  • Laundry
  • Browsing the internet
  • Watching TV
  • Doing homework
  • etc

Often times, pain is a more powerful motivation than pleasure.

At this stage, you should have a clear idea of what you would like to spend maximum time on,, and what you would like to spend minimum time on.

4) Stop and think before doing any of the things in #1

You should have realized by now that a lot of the things you do daily are a total and utter waste of valuable minutes.

And since you have now recognized them from step #1, make it a point to “stop and think” before reaching for any of them.

In fact, make every time you lift your cell phone screen to face you a cue to stop for a moment and think whether you should waste that time.

This could be a tough thing to practice when starting. But as time goes by, you would find it easier and easier to say “no” to yourself and what you are about to do.

When you cultivate an awareness of how you are using your time, and how it is being wasted, it should arouse an instinct within you to reject what you are about to do.

5) Ask yourself why

If you are unable to block out all the time wasting with the previous 4 steps, go a little deeper and a little more brutal with yourself.

For example, it is 10pm at night and it is your usual web browsing session for the next 2 hours. You know you need to spend less time on your computer, yet cannot convince yourself to let go.

Ask yourself questions like:

  • Is there really something you want to find on the internet?
  • Are you only doing it because of boredom?
  • Is it your way of procrastinating?
  • Are you making yourself busy so that you don’t need to do something you actually need to do?
  • Are you home alone because you are too lazy to go out with your friends?
  • Is there something better and more enjoyable which you can do now?

By confronting tough questions regarding the specific activity that you are doing, it makes it more difficult for you to go into auto-pilot and continue your unhealthy habits of wasting time on unproductive behavior.

This awareness can play a critical role in motivating you to spend your time wisely on more productive and rewarding activities.

How Does Exercise Help Depression?

Believe it or not, exercise is actually one of the most recommended ways to fight depression.

Although for severe cases of depression, exercise isn’t enough to completely manage it, it can still be extremely helpful.

According to Dr. Craig Miller, a professor of Psychiatry at Harvard Medical School, for more mild cases of depression, exercise can be as helpful as antidepressants.

But, this begs the question of why exactly?

Depression is a mental illness; so why does exercise, which is meant to help you physically, seem to help with depression?

Well, scientists have discovered a couple of reasons why exercise is helpful for fighting off depression.

In this article, we will go over those various reasons and explain them in a bit of detail.

Exercise triggers the release of feel-good endorphins

Various kinds of exercise, especially high-intensity exercise, trigger the release of endorphins into your brain.

Endorphins are chemicals that essentially make you feel good. It’s a hard feeling to describe, but for many, the feeling is downright addictive.

When the endorphins are released, you feel energized, confident, and happy. Many of you have no doubt heard of the concept of a “runner’s high” before.

Well, there is a reason they use the term “high” to describe it.

The flood of endorphins that runners experience is unlike anything else and many do actually get addicted to the feeling.

Long-term exercise can actually heal and improve your brain

Endorphins can help with depression, but the feelings caused by endorphins do wear off eventually; so, they represent more of a short-term aid for depression.

However, exercise does have long-term, positive effects that can help with depression.

Scientists have found that regular exercise done over a long period of time (months, years, etc.) triggers the release of “neurotrophic features.”

These neurotrophic features actually make your brain healthier and help fight against a variety of mental illnesses, including depression.

It’s a distraction

Depending on the type of exercise you do, it can be a very effective distraction.

Things like stress, anxiety, and depression will always be there, but it’s helpful to have something to distract yourself during particularly rough periods.

Exercise, especially things like weightlifting, aerobics, yoga, and other exercises that are intricate and require focus are great ways to distract yourself during rough periods.

These are three, scientifically backed ways that exercise can help you and others fight back against depression. It may not be a cure in and of itself, but it’s certainly very helpful.

How Does Exercise Affect Your Mental Health?

We hear about the benefits of exercise all the time, whether it’s a new workout programme being rolled out at the local gym, or our parents telling us we need to exercise more for the sake of our health.

However, apart from the physical benefits of toning up, losing weight and improving your heart health and various other organs, there are also psychological benefits that make exercise all the more worthwhile.

Reduce stress levels

It’s true that exercise can help you to become more stressed.

This is partly due to the fact that you feel like you’ve achieved something during the day and you feel like you’re being kind to your body.

When you exercise, your body releases more norepinephrine, a hormone which combats stress and helps you deal with stress and tension in the future too.

Feel happier

Working out for just half an hour a day can help you to feel much happier than you currently do.

Exercise releases endorphins which is the same hormone released when you hug the people you love or experience something that makes you very happy.

It’s scientifically proven that exercise improves the way you feel.

Get more creative

You might be surprised to hear that exercise can boost your creativity levels for around 2-3 hours after you’ve finished exercising.

If you’re desperate for some inspiration, whether it’s for a poem, an invention, a painting or a song, you might find that hitting the gym will do just the trick!

Improve self-confidence

Have you ever spoken to somebody who said that they felt worse about themselves after regular exercise sessions?

Working out on a regular basis will help you to feel better about yourself, not only because you’ll be improving your physical condition but you’ll also be helping your mental health too.

Sleep better

With better sleep, so many things in your life will start to improve. You’ll feel more focused and more concentrated and able to tackle anything that comes your way.

However, if you’re struggling to get to sleep, this could become a massive problem.

There are ways to combat sleeping issues, and the first thing you should try is regular exercise.

Don’t worry if you’re not doing an intense workout at the start – you can always build this up and even just a little bit at the start will help you to snooze easier and better.

How Exercise Can Help You Sleep Better

Are you tired of waking up every morning exhausted because you didn’t get anything close to a decent night’s sleep?

Are you afraid of taking sleeping pills or other risky medications to try and get a good night’s sleep? If so, there is a potential solution to your problem, exercise.

That’s right, exercising regularly can not only help you get to sleep easier, but it can also improve the quality of sleep that you get.

In this article, we are going to explore the connection between exercise and improved sleep quality.

Exercise improves your sleep quality

In order to feel truly rested, you have to get a certain amount of hours of really good quality sleep.

More specifically, you have to get at least a few hours of what is known as “deep sleep.”

Deep sleep is the stage of sleep that comes after REM sleep (which is when you do the majority of your dreaming).

It is the stage where your body does the bulk of its resting and recovering.

Study after study has shown that exercise increases the amount of time spent in this deep sleep stage, which in turn results in you feeling more rested the next day.

Exercise can increase the amount of sleep you get

Another benefit of exercise is that it can increase the amount of sleep you get.

The reasoning behind it is fairly straightforward. Exercise expends excess energy, enabling you to get to sleep faster.

Even though a lot of people feel exhausted when they come home after work, they still actually have a lot of pent-up energy in their body.

Exercising helps burn off that last bit of energy that can make going to bed on time a hassle.

When to exercise

Knowing when to exercise is important if you want to improve your sleep quality.

See, if you exercise too close to your bedtime, you will end up making it even harder to go to sleep. This is because your body produces adrenaline when you exercise.

So, if you exercise then hop into bed, you are still going to have all that adrenaline running through your body.

Ideally, you want to exercise roughly 2-3 hours before your desired bedtime.

Likewise, don’t make your exercise too rigorous.

Rigorous exercise also produces a lot of adrenaline. Light cardio is the best exercise to do if you want to fall asleep easier.

Save the weightlifting and sprinting for another time.