[Lifestyle] How do you design a lifestyle that contributes to improving sleep at night?

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Elaf: Relying on a healthy and balanced diet, accompanied by regular exercise, is essential to maintaining physical and mental health. But getting enough sleep is extremely important to our overall health and wellness.
Sleep is the period during which our brain regenerates and the functions of our nervous system are regulated, ensuring processing, recovery, and stress reduction. Through adequate and long periods of sleep, our body can grow muscles, repair tissues, strengthen memory &- enable us to learn skills, and help regulate and produce hormones.
“If our bodies suffer from a lack of sleep, it can cause many things and health problems,” says Anna Carolina Corsi-Pereira, fitness director at Fitness First. “When sleep deprived, the active process of the lymphatic system does not have time to perform its functions, and can lead to To the accumulation of toxins that are manifested in cognitive abilities, behavior and judgment.
Inadequate sleep can lead to an increase in the hunger hormone (ghrelin) and a decrease in the satiety hormone (leptin), which can lead to weight gain. It can also lead to anxiety, a weakened immune system, low testosterone, and even DNA changes in the long term.
“Exercise is a great way to get a better night’s sleep, as it helps combat improper bodily functions and health problems. Regular exercise can help maintain good sleep patterns which is essential for overall good health.”

Learn the best tips to help you get a good night's sleep:

Cardio exercises
Aerobic exercises have been shown to ensure good sleep and fight insomnia. These exercises allow good blood flow and enable the release of "happy hormones" called endorphins that facilitate better sleep. 20 minutes of moderate intensity exercise or 10 minutes of high intensity exercise can help maximize energy levels and maintain regular sleep.
Cycling, Aqua Zumba, or Hydrocombat, swimming, running, bungee jumping and/or Burpees can be done every day to get a good night's sleep.

yoga
Yoga is known to be the perfect activity to calm the body and mind. Helps improve breathing, increase good energy, mental stability and regulate sleep patterns. Yoga helps the autonomic nervous system, which has a calming and restorative effect on the body.
YOGA PRACTICE AT HOT STUDIO All the benefits of a traditional yoga class but in a hot environment. The studio operates with an infrared heating system that heats the body directly instead of heating the air.
A range of "heated" classes including Hot Power Vinyasa, yoga with weights, and restorative yoga strengthen the cardiovascular system by increasing heart rate while eliminating toxins, helping to regulate brain function and maintain regular sleep.

strength exercises
Strength training can help build stronger muscles, regulate blood sugar levels, reduce stress, improve mental health, and improve bone health. According to recent studies, lifting weights and strength training in the morning can help people fall asleep 45 minutes faster, and lifting weights in the evening can improve the quality of nighttime sleep.
When doing strength exercises regularly, one can ensure improved sleep quality and control of the frequency of awakening throughout the night.

Additional Tips for Better Sleep
• Practice deep breathing and relaxation before bed
• Sleeping in a dark, cool room
• Do not expose yourself to the blue light emitted by screens before bed at night
• Plan and eat a healthy and balanced diet
• Avoid caffeine and sugary foods at night
• Take supplements such as magnesium and ashwagandha after dinner