Body Aches In The Morning
You wake up in the morning feeling tired – even though it feels like only an hour has passed since you went to bed. Your head hurts from the pillow pressing on it all night long, and there are aches and pains running down your back and legs. You feel as if you’ve been run over by a truck or have caught a cold virus overnight. What happened?
It could be that you just had a bad night’s sleep. Or perhaps it was one of those nights when you were too hot during the day and slept with your window open. Maybe you didn’t drink enough water after dinner and drank more alcohol than usual before going to bed. Or maybe you ate something late at night that made it difficult for your digestive system to break down properly. Whatever the reason, you need to make sure that you’re taking steps to ensure that you get better-quality sleep so that you don’t suffer from the consequences.
One of the best ways to help yourself achieve this goal is through exercise. Exercise relieves tension, promotes relaxation, stimulates endorphin production (which helps relieve pain), increases circulation and improves muscle tone. These effects will not only help reduce any discomfort you may experience in the morning but also increase the length and frequency of your sleep. As well as helping to improve your overall health, exercise can assist your recovery following illness or injury. It can also help you maintain ideal weight levels. And lastly, exercise boosts self confidence because it shows others how healthy and fit you are.
But what exercises should you do to reduce the likelihood of experiencing body aches in the morning? There are several things that you can do. For example, try stretching first thing in the morning, ideally five minutes before getting out of bed. This allows your muscles to become warmed up and ready to work without putting them under excessive strain. If you prefer doing some form of aerobic exercise, then walking, jogging or cycling are great options. However, bear in mind that exercising regularly does not guarantee that you’ll always avoid aches and pains; sometimes they occur due to other factors such as poor dietary choices, dehydration or pollution.
The key is to find activities that you enjoy and stick to these. Some people choose to go swimming while others might prefer yoga or pilates. Even if you simply go for a walk around the block, there are many benefits to this type of gentle exercise. Try choosing different routes and varying speeds. Gradually build up your stamina and strength until you reach the point where you no longer notice that your joints hurt!
If you wish to learn more about the importance of exercise and its role in improving sleep, then check out our article ‘Sleep Better With Exercise’.
To find out more about the link between exercise and sleep, click here [http://www.bodyachefree.com/exercise_and_sleep]
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A few tips to follow include…
* Avoid drinking caffeine right before going to bed. Caffeine makes it harder for your central nervous system to slow down and relax, causing insomnia.
* Limit alcohol intake prior to retiring. Alcohol dehydrates your body, making sleeping easier impossible.
* Do not smoke or take drugs. Smoking causes your blood vessels to constrict and restricts oxygen supply to your brain and vital organs. Drugs impair coordination, cause slurred speech and drowsiness, and hinder breathing.
* Make sure your room temperature is comfortable. Too warm or cool will impede your ability to fall asleep and stay asleep.
* Keep away from heavy meals and foods high in starch and sugar. Starch and sugars digest slowly, keeping you awake and preventing deep sleep.
* Eat lightly cooked, low fat food 2 hours before bedtime. Food digested quickly will prevent sleep.
* Get plenty of rest. Lack of sleep decreases efficiency of cell repair and increases risk of damage from free radicals.
* Drink lots of fluids. Dehydration disrupts normal bodily functions including heart rate, respiration, digestion, muscular function, and hormone regulation.
* Have regular mealtimes. Eating frequent small meals throughout the day keeps your metabolism working efficiently.
* Take melatonin supplements. Melatonin regulates your circadian rhythm — the internal clock regulating your sleep cycle. Research suggests that it may also protect against cancer, diabetes, and cardiovascular disease. Taking 100 mg of melatonin 30 min before bedtime may significantly enhance your sleep. Click here [http://www.bodyachefree.com/melatonin] to read more about this natural substance.
* Use lukewarm baths instead of hot showers. Hot water causes the skin to retain heat, creating uncomfortable sensations within the body. Instead, use tepid water to allow the fluid to circulate freely, thus avoiding overheating.
* Keep bedroom dark and quiet. Light suppresses secretion of hormones that regulate sleep patterns. Shutting off the lights at least 60 min before bedtime creates darkness conducive to sleep. Also, keep noise level lower than 60 db.
* Eliminate distractions. Turn off TV, radio, computer, telephone, etc., at least 2 hrs before bedtime. Remove clutter from sitting area. Do not watch TV or read books in bed.
* Create relaxing surroundings. Go easy on the lighting. Soft music is soothing, as is listening to soft sounds of nature. If possible, eliminate or limit sources of environmental pollutants.
* Relaxation techniques. Meditation, progressive relaxation, biofeedback training, massage therapy, hypnosis, guided imagery, and visualization are helpful methods for reducing anxiety and promoting relaxation.
* Consider acupuncture treatment. Acupuncture treatments can provide relief from chronic pain syndromes, arthritis, fibromyalgia, migraines, and headaches. They can also promote healing of injured tissue, strengthen immune systems, heal wounds, and relieve symptoms associated with PMS, menopause, and menstrual cramps.
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