A lack of sleep – more than just feeling tired...
How we sleep has a significant influence on our day-to-day lives and on our health. It starts with small things – if you haven’t slept enough or are feeling restless, you can feel out of balance and have difficulty concentrating. The longer these sleep deprivation phases last, the stronger these symptoms become. Long-term sleep deprivation or disorders not only weaken our immune system, but can also negatively impact our metabolism. Increased calcium deposits in our blood vessels increase the risk of a heart attack, which can lead to weight gain because, among other things, it stimulates the production of a hunger hormone called ghrelin.
Sport has been proven to help improve sleep
Regular exercise and sport help you sleep better. They reduce symptoms related to sleep deprivation and help you find a healthy sleep rhythm. A study published in 2013 in the Journal of Clinical Sleep Medicine has already approached this topic. After about four months of regular endurance training, the quality of sleep improved markedly in patients.<
Source: Exercise to Improve Sleep in Insomnia: Exploration of the Bidirectional Effects, Journal of Clinical Sleep Medicine, Vol. 9/2013 An important factor in the results of this study is when the exercise takes place. If you exercise right before bedtime, you’re more likely to have trouble falling asleep. This is because no matter how good workouts and their effects on your body are in general, exercise first puts your body and your nervous system into a state of alertness. In order to fall asleep, however, you need a certain amount of calm. That’s why it’s recommended to exercise as early in the day as possible. Lots of individuals say that exercise in the morning makes them feel more awake and, therefore, helps them focus better throughout their day.
Even the type of exercise plays a role. The study focused on endurance training. In fact, endurance training is believed to have a better effect on sleep than team sports, for example. This is because we like to compare ourselves with others when we play sports. The need to win, whether it is sub-conscious or conscious, keeps us awake longer. With endurance training, you’re only concentrating on yourself and, after the workout, you’ll be able to calm down again more quickly. In addition, endurance training strengthens your immune system and boosts your cardiovascular system, which are other effects that can have a positive impact on sleep deprivation.
3 reasons to use the bellicon mini-trampoline to help improve your sleep:
From the first bounce on our mini-trampoline, endorphins are released. This boost of endorphins helps you to keep a clear head, to ease tension and to relieve stress. You’ll be able to sleep in peace in the evening, as opposed to being kept up all night by racing thoughts. Just use the bellicon and say goodbye to the day’s stress.
Build up your stamina
With the bellicon rebounder, you can effectively build up and improve your stamina while having fun. Because stamina training is even more fun when you can see the progress you’ve made. With regular exercise, that’ll be no problem – and soon, you’ll be able to achieve twice as much as before.
Exercise anywhere, anytime
Finding time to exercise during the day is often difficult. The mini-trampoline makes exercise easier in two ways. Even short, regular workout sessions will help you achieve the goals you want. The second advantage is the mini-trampoline itself: thanks to its compact, space-saving design, you can use it inside or take it wherever you like exercising the best. Use the bellicon whenever and wherever you like without having to go to a gym.
Get fit and healthy with the right balance of exercise and recuperation.
By exercising regularly, you’ll improve your endurance and can avoid getting sick. In the evening, you’ll be able to sleep well and in the morning, you’ll be full of energy to start the new day.
Sugar has too much energy
Sugary snacks make our blood sugar levels spike. When this happens, your body works extra hard to bring your blood sugar back to a normal level. This is one reason why it’s harder to fall asleep and stay asleep at night.
Meals with complex carbohydrates (e.g. whole grain products) have a positive effect on your sleep. These kinds of foods help with digestion without overworking your body. This means you can recuperate when you sleep while your stomach digests on its own
Caffeine in the morning, sleep in the evening
It’s not surprising that caffeine doesn’t help us fall asleep. Caffeinated drinks help wake us up, which is why we drink them in the morning – and why we should avoid them in the afternoon.
Just 10 minutes a day will improve your well-being and fitness level in the long run.