How does EXERCISE impact our quality of SLEEP?
We all know that exercise is good for our health but when is the best time of day to workout? We should feel energized and happy after our workouts- or at least that is my goal! We know that interval training (HIIT) is beneficial for our metabolism and blood sugar but so is a easy aerobic session outside. When is the best time for our workout session? It depends. Tune in to my upcoming podcast with Dr. Breus – The SLEEP Doctor and learn about your Chronotype. Until then…KION Exercise tips for making sure you don’t ruin your quality of sleep include:
- Start your day with a 20-45 minute easy aerobic type of workout session ideally fasted and in sunshine
- Save your hard workouts later in the day or early evening before 6pm- or 3-4 hours before bedtime!
- Do you intense and longer workout sessions between 2pm and 6pm
- If you are sleepy tired, try to do slower and easier workout or short and fast session to wake up!
- Perhaps you only have time to do your harder workouts first thing in the morning- but make sure you get quality sleep (track on Oura ring and measure HRV). Ideally you could have a 20-minute power nap in the afternoon. Make sure you work on your “sleep hacks” as we discuss in my manual, blog and podcast.
What are good supplements to take before sleep to improve quality of SLEEP?
In the evening before bedtime, 2-3 hours prior, I take magnesium (200-700 mg) before bed as well as BIOCBD capsule (10-100mg). With my last meal, I include vitamin D (2000-4000 IU/day to 5000m for me right now) with meal that has fat (Vitamins A, D, E and K are fat soluble vitamins and best taken with a fatty meal). Magnesium is needed for the conversion to melatonin and help increases GABA (plus low levels of Mg are related to those with higher stress and anxiety!).
Vitamin D helps with so many of our body processes and we are often low in Vitamin D from the VDR gene and lack of time outside in the sunshine! Our skin interacts with the natural sunlight to produce Vitamin D in our body. If we could just block of time to get 15-minutes outside for exposure to the sun (even if some clouds!) – ideally when the sun is overhead. When supplementing with Vitamin D for the many benefits including sleep- make sure you take it earlier in the day or morning.
Magnesium increases GABA, which encourages relaxation as well as sleep. Low GABA levels in the body can make it difficult to relax. Magnesium also plays a key role in regulating the body’s stress-response system.Magnesium deficiency is associated with heightened stress and anxiety. Recent research indicates that magnesium deficiency can negatively affect gut health and is linked to anxiety behaviors.- The SLEEP Doctor
What should I eat or not eat before bed so I don’t impact my sleep cycle? When should I eat my last meal?
I have my clients stop eating four hours before their bed time to make sure they digest their food properly and not to disrupt their sleep cycle with blood sugar dysregulation or other factors we will get into later. Your ideal meal should be…
- no more than four hours before bedtime
- around one tablespoon or low to moderate amount of saturated fat
- high protein intake may help sleep- make sure four hours before bed to digest (stomach acid)
- If active and frequent waking at night- try adding more carbohydrates 100-200 grams before bed in last meal
- if you need a slow release of energy and sufficient minerals to keep blood pressure and the stress hormone cortisol (to be low at night when melatonin increases…sunset/sunrise circadian rhythm) then try a spoonful of coconut oil with a dab of nut butter and pinch of sea salt plus drizzle with raw honey (Ben Greenfield’s suggestion!)
Certain foods are beneficial to include in your evening meal to help enhance your sleep by increasing melatonin hormone. You need to make sure you don’t eat close to bed, or eat too large of meal. Eat around four hours before bedtime – which is easy to do if you are intermittent fasting overnight (16/8 hour). Include some of these foods in your evening meal…
- vitamin D and Omega 3 fatty acids
- fatty cold water fish
- grass-fed beef
- beef liver
- raw dairy
- pastured eggs
- walnuts
- chia, hemp and flaxseeds
- fruit and fiber – help increase melatonin
- tart cherries
- kiwi
- raspberries
- dark leafy greens
- artichokes
- legumes
- Magnesium rich foods to include in meal-
- organic dark leafy greens
- properly prepared seeds and nuts as sunflower, sesame seeds, cashews and almonds
- squash, broccoli, and other vegetables
- grass-fed, free-range meat
- unprocessed whole grains
- dark chocolate (80%)
More to come on how to maximize your sleep with The WHOLESTIC Method Program!
Debbie Potts
https://thesleepdoctor.com/2017/06/06/understanding-melatonin-melatonin-can-help-sleep-bio-time/
https://thesleepdoctor.com/2017/11/20/magnesium-effects-sleep/
Other resources…
https://blog.bulletproof.com/bulletproof-your-sleep-with-vitamin-d/
https://thesleepdoctor.com/2016/02/26/low-on-vitamin-d-sleep-suffers/