Exercise Can Help You Get a Good Night’s Sleep

Battling sleep apnea and insomnia is not taken seriously by many people. Lack of sleep is a normal routine in our society and when you can’t seem to sleep, you either run to the medicinal cabinet for some sleeping pills or grab some herbal tea like chamomile to calm your nerves. However, according to a new research, aerobic exercises can be the perfect antidote for sleeplessness.

According to the researchers at the Northwestern University, sleep problems affect millions of people worldwide. However, those who suffer from sleeplessness can improve their quality and duration of sleep by increasing the amount of time spend doing physical activities. Researchers were able to conclude that individuals who participated in the study reported a definite improvement in their sleeping patterns, which enhanced their diagnosis from poor sleep to a good sleeper.

A good night’s sleep also helped them curb their depression, stress and sleepiness during the daytime, thus increasing their energy levels and vitality. The lead author of the study, Kathryn Reid, PhD, of the Department of Neurobiology and Physiology at Northwestern University, stated that a drug-free approach to treat sleeplessness is the best approach because dependence on drugs for sleeping is not a great strategy for the long-term. A drug free approach can help improve sleep by decreasing the danger of a harmful interaction with other drugs that a person might be taking for another ailment.

Most scientists that study sleep patterns agree that it is better to use behavioral patterns and ways to improve the quality of sleep. Aerobics and other types of exercises can help people sleep better and feel vigorous and refreshed after they wakeup.

In addition to a healthy diet and exercises, sleep is also a necessary ingredient for a healthy lifestyle. Phyllis Zee, a professor of neurology, neurobiology and physiology at Northwestern’s Feinberg School of Medicine, author and director of the Sleep Disorders Center at Northwestern Medicine, also stated that an improvement in sleep could directly and positively improve the mental and physical health of a person.

Sleep is a barometer for good health and if you want to gauge someone’s health, observe their sleeping patterns. It is as easy as taking someone’s temperature. People with poor sleeping patterns will also have a problem managing or controlling their diabetes and hypertension. Exercises can help a person boost their metabolism, help them in managing their weight and help them sleep better. A 1.25-hour increase in the duration of exercises can help people with sleeping problems much more than pharmacological drugs and interventions for sleeplessness and insomnia.

Moderate-intensity exercises such as walking, significantly reduces the time that it normally takes a person to sleep. Vigorous exercises such as lifting weights, HIIT or running did not have any significant effect on sleeping patterns. Most scientists state that sleep and the body heating patterns are directly related. Exercises can trigger a body heating process which gradually drops up until nighttime, one which can prime the body for sleeping. Exercises can also reduce the symptoms of stress, anxiety and depression and can soothe the nerves and can reduce insomnia in many patients. Physical activities can also have a dominant effect on the Circadian Rhythms or the body clock as exercises can shift the timing of the body clock, depending on the time of exercising.

According to a study published in the journal “Mental Health and Physical Activity”, people are able to sleep significantly better if they get a total of 150 minutes of exercise in a week. The study was conducted on 2,600 men and women aged between 18-85 years. Nearly 65% of participants reported improved sleeping patterns after indulging in 150 minutes of exercise in a week. This can especially help 35-40% of the population who suffers from falling asleep in the daytime or during working hours.

Another study was published in The Journal of Clinical Sleep Medicine in which a sleep researcher and clinical psychologist , Kelly Glazer Baron of the Feinberg School of Medicine at Northwestern University, found that exercises have a direct and equal effect on the quality of physical activity.

Sources:

https://sleepfoundation.org/insomnia/content/relaxation-exercise

https://sleepfoundation.org/ask-the-expert/how-does-exercise-help-those-chronic-insomnia

 

Do you know the UK’s most Common STIs?

An STI is an infection that is passed from person to person during sexual activity including anal sex, oral sex or vaginal sex. There are a number of different kinds of STI, and in the United Kingdom the most common forms are anogenital warts, genital herpes, human immunodeficiency virus (HIV), chlamydia and gonorrhoea, hepatitis B and C, syphilis, trichomonas and pubic lice.

Sexperts at www.thesticlinic.com have given us a low down on what there is to know :

Anogenital warts

These are small lumps that can develop on or around the anus and on the genitals, sometimes referred to simply as genital warts. A germ known as the human papillomavirus (HPV) is responsible for this condition, although the great majority of those infected with the virus do not actually develop the warts. It is therefore possible for someone to be a carrier of the infection without being aware of it, and to then pass on the infection to someone else who may develop warts. Options for treatment include freezing the warts in order to destroy them, or applying chemicals to them.

Genital herpes

The herpes simplex virus is responsible for genital herpes. This virus remains in the body for life once caught, but can stay dormant for very long periods without resulting in symptoms, and there are many people who live with the virus and never experience any symptoms at all. Symptoms can include a number of painful blisters on the penis or vulva and surrounding areas, to just a mild sensation of soreness. The first onset of symptoms can last between two to three weeks, with any recurrent symptoms generally being less severe in a similar manner to cold sores. Symptoms can be eased by antiviral medications.

Human Immunodeficiency Virus (HIV)

Cells in the immune system are attacked by HIV, and over the course of several years in normal circumstances the immune system gradually becomes weaker and weaker, making the body unable to defend itself against germs, bacteria and viruses, resulting in immunodeficiency syndrome, more commonly known as AIDS. People with AIDS can develop many conditions and infections, but the good news is that today the viral load of HIV can be treated with antiretroviral medicines, which help the body’s immune system to again perform its normal function. The virus cannot be permanently removed however, meaning that those infected with HIV will require long term treatment and monitoring.

Chlamydia and Gonorrhea

Chlamydia is the United Kingdom’s most common STI, caused by the Chlamydia trachomatis germ, while the bacteria Neisseria gonorrhoeae causes gonorrhoea. Chlamydia can go for months or years without causing symptoms. Symptoms of both can include penile and vaginal discharge, but if left untreated complications such as infertility in women and pelvic infection can develop, and it can still be passed to others. Chlamydia and gonorrhea can be detected with a simple test and are usually cleared by a short course of antibiotics.

Hepatitis B and C

Hepatitis B and C are viruses that mainly affect the liver. Hepatitis B is primarily transmitted by the sharing of contaminated needles for the injection of street drugs, sexual contact, or via a mother to her child. Hepatitis C is mainly transmitted via the sharing of contaminated needles, with only a very small risk of infection during sexual activity. Hepatitis B can result in a short term infection, which does not necessarily include symptoms, though some people can develop serious problems with their liver and will need antiviral medication.

The great majority of those infected will be largely unaffected by the condition, but can still pass it to others. Hepatitis C sufferers can remain free from symptoms even with a persistent infection, but others can develop liver cancer and a serious scarring of the liver known as cirrhosis. Treatment can clear up the infection in around fifty percent of cases, and some people may even be able to clear the infection on their own.

Trichomonas

Trichomonas is a small germ that results in an infection that is rarely serious but can have unpleasant symptoms, such as a discharge from the vagina or the penis. Antibiotics normally clear the infection.

Pubic lice

These are tiny insects, barely 1-2 millimetres in length, that are passed on by close physical contact, especially sex. They attach to hairs and are difficult to remove, laying eggs that hatch in a week. The main symptom is itchiness, but the lice can be cleared by a cream or lotion.