Exercise is a great way to improve your health, though getting plenty of quality, consistent sleep is key to making the most of those workouts. Knowing when and what types of training to do throughout the day can help you stay fit plus improve your sleep. So before you grab your trainers, here’s what you need to know about the best times to break a sweat.

How does exercise affect your sleep?

If you’ve noticed you sleep better after a good run or HIIT session, it’s no surprise. Exercise can improve sleep quality in the following ways:

1. Reduces Cortisol – Stress feels like an inevitable part of modern life, especially when you have a busy job and jam-packed diary of social commitments to keep up with. Exercise is one of the most natural ways to reduce stress and lower cortisol which is known to disrupt sleep.

2. Helps establish a routine – Our bodies love a routine. By incorporating a regular, consistent workout routine into your lifestyle you can do wonders for your sleep. You are training your circadian rhythm when it’s time to push and relax, which can make it easier and quicker to fall asleep.

3. Can help improve sleep disorders – Certain sleep disorders can often improve with regular exercise. Working out and exerting energy during the day, naturally fatigues the body and mind which can reduce the symptoms often associated with sleep disorders such as insomnia and sleep apnea.

What are the impacts of exercising before bedtime on sleep?

While exercising can be great for sleep, working out too close to bedtime could make it take longer to drift off. Vigorous training that gets your heart pumping releases those feel-good endorphins that can keep you awake. This can make it hard to relax and switch off without proper time to unwind and prepare for bed.

High-level or even moderate workouts can also raise your body temperature. This signals to your body that it’s time to be awake which can affect sleep duration and quality if you do not allow enough time to cool down and let yourself recover before hitting the hay. That said, if you do prefer a later workout and find it better suits your lifestyle there are certain exercises that can be beneficial to do before bedtime.

What are the best exercises to do before bedtime?

Low-impact exercise that does not raise your heart rate or adrenaline is recommended before bed. According to our expert ‘yoga, light stretching and breath work can help you unwind and relax before bed’. Yoga still strengthens and tones your muscles whilst lowering cortisol without raising your core temperature too much. Glute bridges, child’s pose and shoulder stand are all great moves to do before bedtime. Either at home or in a class, scheduling regular gentle exercise into your bedtime routine will help you reap all the benefits whilst still enjoying a refreshing, long snooze.

Extra sleep tips to keep you fit and healthy

Along with regular work-outs here are some final dreamy tips to keep you sleeping soundly and ready to train;

3) Take time to unwind

Having one or two hours before bed where you enjoy a warm shower, stay screen-free and unwind will make it much easier to fall asleep. If you can set a bedtime ritual that allows your mind to switch off, the temperature to lower and lower the lights. Lower lighting will trigger the production of melatonin, your body’s natural ‘sleepy’ hormone that will help set you up for perfect shut-eye.

The final verdict:
Should you work-out out before bed?

If you are going to exercise before bed, try and stick to lower-impact workouts that do not raise adrenaline. If your going to go for a more vigorous burn, allow time to unwind and make sure you take a shower to lower your body temperature before ducking under the duvet. Having an orthopedically approved mattress and pillow will ensure you get the proper support your body needs to recover.

And remember, sometimes it’s ok to take a day off and stay in bed. Rest is just as important as hitting the gym and will make every mile all the more enjoyable.

Sweet Dreams

Christmas was fabulous, though now it’s over, and many of us feel a bit ‘blah’. We’ve opened all the pressies and eaten all the mince pies, and it’s still looking very cold out there. If you feel the January blues taking hold, take a breath. These bedtime tips will help brighten you with a rested and restorative winter.

What are January blues?

January blues refer to feelings of sadness, depression, or a lack of motivation that some people experience during the month of January. This is a natural response for many of us to this time of year, which can take a toll on our mental health. The hype of Christmas is over, and the dark, colder mornings can seem to be never-ending and harder to deal with. January is the peak season for S.A.D (seasonal affective disorder). This affects up to two million people in the UK where the lack of sunlight can cause low mood, irritability and even depression. This can cause major disruption to your sleep cycle and exasperating symptoms. While this can be a hard time of year, taking the best care of yourself and getting the best sleep can help you feel better. Here are some easy ways to boost your mood and prioritise your well-being for a well-rested season.

Is your bedroom up for January?

One place we will all be spending more time during January is our bedroom. This is the perfect month to create a comfortable, calm, and cosy sanctuary. Having soft, breathable bedding will keep all that snuggle time healthy and fresh. Bamboo bedding is not only incredibly soft (even softer than Egyptian cotton), the natural fabric is thermoregulating, hypoallergenic, and anti-bacterial, keeping your skin protected and you wrapped up in style. Switching to bamboo bedding and duvets is the perfect treat not just for January; the eco-friendly bedding will keep you cool in the hot summer and cosy all winter. Now that is one January bedtime upgrade to feel good about.

Are you getting enough light?

Lack of sunlight is one of the biggest causes of S.A.D and low mood during winter. Although the days are shorter and darker, getting enough light to brighten your mornings and keep your circadian rhythm healthy is still possible. If you can open your curtains first thing or take a good stroll in the daylight, you will get a healthy dose of vitamin D, helping to set up your body clock for better sleep later. Getting enough daylight during waking hours and then lowering light exposure a few hours before bed can regulate the production of melatonin. This sleepy hormone will make you feel ready to drift off when you nestle into bed. If natural light is not an option, certain bedtime lamps can provide you with light therapy similar to sunlight you can switch on in the morning and use throughout the day. Letting in the light will give you a healthy fix of serotonin, the happy hormone that will boost your mood and your day to keep those January blues at bay.

How can you make your bedtime routine more restorative?

Life can sometimes feel a bit like work, sleep, repeat, though January is a great time to change your daily routine. Having enough time to switch between work and heading to bed can make a big difference in your sleep quality. Taking two hours to yourself in the evening is a great habit to set in winter and carry through for the rest of the year. Indulge in some ‘you time’ with a relaxing bath, a good book, and a cup of your favourite hot drink. (as long as it’s caffeine-free) A bedtime bundle of nightly oil and a light-blocking, smooth Bamboo eye mask can help set you up for a deeper, restorative rest. Making sure you treat yourself as a priority is key to keeping your mood, health, and well-being at its best- every season.

Give yourself some winter love

January is a hard month for us all, though it is also a great opportunity to take time to rest, recover and give yourself some love. From bedtime upgrades to keep you snug to a relaxing routine for a deeper slumber, prioritizing rest will help set you up for the bright, healthy, relaxed year you deserve.

Sweet Dreams

There is something magical about the moon, that golden, glowing circle that changes shape and lights up the sky. If you notice your sleep tends to fluctuate throughout the month, those changing shapes could have something to do with it. Studies show that the lunar cycle can affect sleep. From waning and waxing crescents to beautiful full moons. Let’s take a look at the different lunar phases, how they influence sleep and how the best mattress could keep you snoozing soundly throughout the cycle.

What are the different moon phases?

The moon is constantly on the move, transitioning in eight phases throughout its 27-day orbit around earth. These can be broken down into four primary stages, each lasting around 7 days. During each of these phases, you will see a different shape in the sky, affecting sleep in varying intensity. More about this shortly, first here are the four key phases of the moon cycle.

New Moon

Celebrated as a time of new beginnings, the first stage of the lunar cycle is marked by a thin, curved slither of light we call the crescent moon. A time to set fresh intentions and start new projects (without getting too ‘woo-woo’.) If you follow a moon ritual, this is a time to say yes to a new haircut, send that job application, or accept that first date, the universe is rooting for you!

First Quarter

During the second stage of the lunar cycle, the moon starts to grow. Take a peek out your window and you’ll see a golden handle lighting up the night sky. Much like the moon, this is a great time to develop your projects and stay focused. Make sure you get plenty of rest and relaxation to stay energised and ready for the upcoming full moon.

Full Moon

The big one! This phase of the lunar cycle is the moon’s chance to shine. The big, golden circle signals the moon and sun are now at opposite ends of the Earth. Known as a great time to put your ideas out there and shine your light, this phase is when many of us find it hardest to sleep. More on why coming up!

Last Quarter

The final stage of the lunar cycle is known as the waning crescent, where it slowly transitions back to a slithery golden wedge. This time in the magical world of moonstrology is perfect for reflecting, slowing down and preparing for a new cycle.

So, how does all this affect sleep?

Now you understand each phase of the lunar cycle, you can see how it builds in light and intensity. This can affect sleep for a number of reasons.

1. Studies show that there might be something to ‘as above, so below. The research suggests our sleep cycles are naturally synchronised with the moon cycle.

2. During the new moon and final quarter, the intensity of light and energy from the moon lowers. This helps us produce more melatonin and drift off with the natural pattern of our circadian rhythm.

3. Research shows that the full moon can make it harder to drift off, reduce sleep time, and sleep quality. This is mostly associated with the light being at its strongest which can leave us over-stimulated blinking at the ceiling.

How to sleep better throughout the lunar cycle

If you find your sleep fluctuating with the moon cycle, you are not alone. Many of us stay up later and sleep less before the full moon, over time this can cause low mood and sleep disorders. Though with a few adjustments you can tap into some lunar magic and stay in love with bedtime. Here are top tips for sleeping well come moon or shine.

1. Stick to a routine

While it may be tempting to stay up late during a full moon, sticking to a routine will help regulate your circadian rhythm. Having a soothing ritual before bed can work wonders. A warm bath and a few drops of relaxing oils will lower your body temperature and calm your nervous system, preparing you for sleep. Slip on a soft, silky eye mask to keep out the extra light and ease you into dozing off.

2. Optimise your comfort zone

While the moon continues to shift and change, the best way to keep your sleep consistent? Optimise your comfort zone. Having a breathable, supportive mattress will ensure you look forward to diving into bed. Thermo-regulating fabrics like bamboo will keep you cool and cosy whatever the moon phase. Make sure you have the right pillow for your sleeping position and snuggly, soft bedding you cannot wait to get all wrapped up in. Keeping bedtime as comfortable as possible all year round will set you up for sweet sleep- and enjoying the magic!

3. Self-care

Self-care is important at every stage of the moon cycle. From keeping clear work/life boundaries, watching your screen time and getting plenty of healthy food and exercise. Ensure you allow yourself enough time to wind down at the end of the day and make time to balance work, play and rest. Much like the moon, there’s a time to shine bright and a time to reflect, slow down and restore for whatever the next cycle has in store.

Moon Messages

The lunar cycle can affect all of our sleep differently. Try to be patient with any adjustments. Taking care of yourself with a relaxing bedtime routine, optimising your comfort zone and embracing the art of slowing down is sure to keep you shining bright.

Sweet Dreams

P.S And wake up with a smile