💤Regular physical activity improves sleep quality and helps in better focus and energy levels.
🏋️Avoid excessive training, which can lead to sleep disturbances and fatigue.
🚴♀️Aim for 150-180 minutes of zone 2 cardio per week to improve sleep efficiency.
💪Engage in resistance exercise at least three or four times a week to maintain muscle strength and promote better sleep.
🌞Going to bed earlier, around 9 pm, can lead to more restful sleep and increased productivity throughout the day.
How does physical activity affect sleep quality?
—Regular physical activity improves sleep quality by promoting better focus and energy levels.
Can excessive training affect sleep?
—Yes, excessive training can lead to sleep disturbances and fatigue.
How much cardio exercise should I aim for to improve sleep?
—Approximately 150-180 minutes of zone 2 cardio per week is recommended for better sleep efficiency.
Why is resistance exercise important for sleep?
—Resistance exercise helps maintain muscle strength and promotes better sleep.
Does going to bed earlier improve sleep quality?
—Yes, going to bed earlier, around 9 pm, can result in more restful sleep and increased productivity during the day.
00:00Many people wake up after four or five hours of sleep due to going to bed too late compared to their natural sleep pattern.
00:11Physical activity plays a significant role in improving sleep quality.
00:31Excessive training and overworking can disrupt sleep and lead to fatigue.
01:02Engaging in around 150-180 minutes of zone 2 cardio per week can enhance sleep efficiency.
02:23Resistance exercise, done three to four times per week, is essential for maintaining muscle strength and promoting better sleep.
03:35Going to bed earlier, around 9 pm, improves sleep quality and increases productivity.
05:12Melatonin supplements should be avoided, as they can disrupt hormonal balance and have potential side effects.
06:34Maintaining a consistent sleep routine is key for optimal sleep quality and overall well-being.
