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Day 7

Sleep Lesson: Movement for Sleep


Getting enough physical activity during the day may help you fall asleep faster and decrease the number of times you wake up at night. Exercising raises your core body temperature, increases your heart rate, and prompts your system to release stimulating adrenaline which can promote an energy boost during the day. However, avoid midnight cardio sessions that will confuse your body's natural wind down window. Try to wrap up your workout at least 3 hours before bedtime.  


Physical activity can range from sports, to yoga, to beach walks, or simply biking to class.  As long as you feel you have obtained the amount of health movement your body needs for the day. After grabbing dinner at the dining commons or in Isla Vista, take the opportunity for an post-dinner stroll down to the ocean side. Exercising with a beautiful scenery... what more can one ask for?!


Some other beneficial activities can include:

Skipping rope: Time is essential for college students and if you don't have the time to complete an hour workout then think about skipping jump rope for five minutes. It’s a great mini workout that gets your heart pumping right away.


Rolling out your muscles: The muscles in your body are constantly being used throughout the day (some more some than others). A great way to relax and stretch your muscles is by using a foam roller. Most sporting goods stores sell various styles but the most basic one is all you need. Once you get the hang of using a foam roller then you'll notice the wonderful benefits of this easy muscle massage technique!


Yoga and Meditation: An easy at-home form of exercise is doing yoga. Whether it’s for long or short periods of time, the benefits of yoga include deepening your flexibility and mellowing your mind. Try keeping a yoga mat near your bed and unwind with some simple stretches at night or in the morning as an intentional way to start your day. A simple ten or fifteen minute breathing meditation can also help to overcome stress and find some inner peace and balance.