To best juggle your job, responsibilities, and personal life, you need to get an adequate amount of rest. Over 30% of adults don’t get the sleep they need, resulting in a lack of production, the inability to concentrate, and an impaired immune system. Additionally, if this poor sleep pattern continues, you’re putting yourself at risk for developing heart disease, diabetes, or depression.
Adults should get seven to nine hours of rest each night. The following ideas can help you get this nighttime slumber you need to function optimally:
Develop a schedule: Your body thrives on routines, so going to sleep and rising at the same times each day will get you accustomed to becoming tired and feeling energized at designated times. Try to stick to this schedule on weekends, too, as consistency is key.
Take a Bath: A warm bath or shower an hour or two before bed can help you relax. It also lowers your body temperature, which you need before getting quality rest.
Engage in a relaxing activity: Rather than lying in bed playing on your phone, you should choose calming activities, such as reading a good book, watching a light-hearted TV show, or meditating, as they will help you unwind. The blue light on your phone can actually disturb your sleep routine by suppressing melatonin production.
Work out: Exercising has several positive effects on the body, ranging from improved cardiovascular health to weight loss. To ensure it doesn’t impact your sleep pattern, you should work out in the morning or during the day. Consider walking, running, or using an adult electric trike.
Avoid caffeine: If you want coffee, tea, or soda later in the day, opt for caffeine-free options. The closer to bedtime you ingest this stimulant, the more it’ll affect your ability to sleep.
Additionally, try to keep your bedroom clutter-free. Whether you know it or not, disorganization disrupts your mind from doing what it needs to do, including falling and staying asleep.
Use Your Bike To Increase Activity
While there are plenty of exercises to choose from, biking is an excellent option for kids and adults alike. Cycling is especially beneficial for older adults or people with joint or muscle pain because it’s a low-impact sport.
Whether you’re looking to purchase a men’s bike or buy women bike, there are many options to choose from. Make sure you test out different models before settling on one. Your ride should be comfortable regardless of whether you’re traveling on smooth or bumpy terrains.
Promote Brain Health Through Exercise
Working out gets your heart rate up, which sends more oxygen to your brain, so every lap you take around the pool or track matters. Moderate to strenuous exercise has been shown to promote neuroplasticity, meaning your brain can easily adapt to life’s changes. By sticking to a workout routine, you can also lessen stress and improve concentration.
Since exercise is positively correlated with sleep, it’s in your best interest to find a workout routine that best suits your needs. If you want to discover the best bicycles for seniors or younger adults, a reputable online company can answer your questions and help you figure out the best fit.