Monday Campaigns: Add Exercise to Adjust to the Changing Season (and Changing Clocks!)
Any time the seasons change, it can be tempting to take a break from your fitness routine. Add the sleep disruptions tied to the upcoming time change on Sunday, Nov. 5, and the need for intentional action to protect your health routines is clear. Don’t underestimate the healing properties of a good night’s sleep. Scientists have studied the subject extensively and concluded that, although a bit mysterious, sleep plays a critical role in immune function, metabolism, memory, learning and other vital processes.
Don’t let seasonal weather, mid-semester stress or light changes be the reason you get less sleep or less health-promoting movement. Rather than “falling back” — pun intended — on ineffective habits, be intentional and use Monday as an opportunity to keep the momentum going by actively pursuing holistically healthy activities, choices and lifestyles.
Exercise, the Natural Sleep Aid
Falling asleep can be difficult, especially if you’re stressed, anxious or uncomfortable, but there’s a natural sleep aid that’s easy and accessible to everyone — exercise! Research suggests that moderate physical activity can decrease instances of sleep complaints and insomnia, contributing to a notable improvement in sleep quality. Moderate aerobic exercise increases the amount of slow-wave sleep (also referred to as deep sleep) you get each night. This type of sleep gives the brain and body a chance to rejuvenate and can also help stabilize mood and benefit cognitive functioning.
While exercise at any time of day is generally considered good for sleep, exercising at the right time can be even better. Consider the benefits of an enjoyable morning routine that will get you excited to wake up and maximize your light exposure. Alternatively, if the evening is your optimal exercise window, try working out at least two hours before bed; this gives your brain and body time to wind down. The exercise doesn’t have to be especially rigorous; try some light aerobic movement like an easy jog or a fast-paced walk. Feel free to change things up and add yoga, stretching or tai chi. About 30 to 90 minutes after a workout, your body’s core temperature should return to normal, which makes for prime sleeping conditions.
Use the Monday Campaigns: Weekly Check-Ins
Action Items.
- Make plans now to prioritize your self-care.
- Consider using The Monday Campaign: Weekly Check-Ins.
Mindful awareness, accountability, goal setting and tracking progress are evidence-based techniques that enhance the success of a wellness plan. Each week, Monday Campaign participants are invited to use the weekly check-ins to help you:
Submitted by:
Dahlia Henry-Tett, Chief Wellness Officer (CWO), employeewellbeing@nvcc.edu