by Tony Gjokaj November 04, 2021 2 min read
Daylight Savings is coming through this weekend, and we think it's an important time to talk about sleep.
Research has shown that sleep-deprivation is associated with mental health issues like depression and anxiety.
When I was dealing with severe bouts of depression, I had insomnia. I would end up in bed around 9 PM and wouldn't go to sleep until midnight. Afterwards, I would wake up around 3 AM and have difficulty going back to sleep.
I learned later that this was a result of having depression.
It was not until I started exercising that my insomnia went away.
Exercise helped me, and it might have the potential to help you.
So in this post, we are going to cover exercise and how it may improve your quality of sleep.
Let's dive in!
You can watch a video on this topic from our YouTube channel below.
As we alluded to earlier, there is a connection between poor exercise, insomnia, and sleep-deprivation. This is especially noted in those who are dealing with depression and anxiety.
According to a 2010 study, those with insomnia that participated in 4 days of aerobic exercise reported better quality of sleep.
If we want to get more specific, moderate-intensity exercise in general has been shown to reduce insomnia related to anxiety.
This means that this can also be applied to anaerobic exercises like weight lifting. In fact, a study noted that anaerobic exercise might possibly be a better option for improved sleep quality (compared to aerobic exercise).
Regardless, whatever it is that you do, ensure that it is moderate-intensity exercise that gets your body moving and your heart elevated.
We wanted to conclude this post with a few recommendations from us:
You'll notice that majority of the recommendations we've given in this post are similar to those in our exercise for depression post.
This is because consistent exercise and proper sleep are associated with better overall mental health.
We also talk about the importance of exercise, nutrition, and sleep in our eBook series which you can download for free here.
Now with that being said, thank you for reading!
If you have any questions or comments, feel free to get in touch with us by emailing email@example.com.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj November 29, 2021 4 min read
80% of Americans don't get enough exercise.
With a more sedentary lifestyle, we know a few things can occur:
With the New Year right around the corner, we want you to help you be more consistently active so you can minimize these negative effects.
In this post, we will cover seven hacks you can use to motivate yourself in the New Year.
Let's dive in!
by Tony Gjokaj November 23, 2021 3 min read
Thanksgiving is around the corner, and many of us may be fearful that we might mess up our diet after one day of holiday eating.
Fear not, we've got you covered.
In this post, we are going to talk about 13 strategies I use to dominate Thanksgiving Day and still be on track with my fitness goals.
Let's dive in!
by Tony Gjokaj November 16, 2021 4 min read
When Daylight Savings happens, it throws a lot of us off because of the time change.
We are forced to wake up later (or earlier) and get to work later (or earlier). This not only affects our work schedules, but our own biological clock (the circadian rhythm) as well.
This can lead to poor sleep quality, poor eating habits, and more.
So what can we do about this?
In this post, we cover how you can FIGHT BACK against the Daylight Savings and re-regulate your circadian rhythm.
Rise to a greater potential.
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