Sleep and Fitness as written by Sam Ellis - By: Eric Minden,

Sound health and physical fitness is not limited to proper diet and enough exercise. While ordinary discussions about fitness and health are more geared towards preventing obesity, a more complete fitness and health plan should also include adequate sleep for a healthier wellbeing.
Presence of mind and attentiveness during the day can only be possible if you have had a good night’s sleep. This is critical to ensure safety while driving and increase your productivity at work. Sufficient sleep the night before provides you with ample energy necessary to perform the physical exercises in your fitness and health routine.
Another benefit of sleep is its correlation to a person’s learning ability such that a well-rested person is able to absorb better and remember more of whatever it is they are trying to learn. There are several means to improve your sleep so you can tap on it to enrich your health and fitness plan.
Develop a Sleep Routine
If you find yourself tossing and turning in bed before falling asleep, it is high time to train your body to be sleepy whenever it is time to sleep. You need to establish a sleep routine that really forms part of your total health and fitness program. Start by going to bed at the same time each night and pretty soon, you will get used to it and find sleep easier to come by. Effectively you are starting a new habit, a healthy sleeping habit.
Furthermore, you will need to learn how to associate the bedroom with rest and sleep so that once you are in it, your mind automatically switches to sleep mode. For this reason, you will have to restrict the use of your bedroom for pure sleeping. Do not attend to any paperwork or play any games in the bedroom as doing so will stimulate mental activity that will prevent you from feeling sleepy.
Observe Your Diet
To assure a good night’s sleep, you have to carefully observe what you eat and when you eat. Fitness and medical experts advise that you do not eat at least one hour before your bedtime. You should know that it is difficult to fall asleep with a full stomach. Besides, the digestive process goes more smoothly when you’re in an upright position than when you’re lying on your back. You may also consider cutting down on your caffeine intake and definitely no coffee before going to bed. You do not need any stimulation if you want to sleep properly.
Schedule Your Exercise
While a good exercise routine is an essential component of any fitness and health plan, you should pay particular attention on your schedule. A good physical workout promotes good feelings with the rush of adrenaline and endorphins in your system. However, this burst of energy that keeps you active and on the go will also keep your from falling asleep readily. Thus, it is best to do your exercises several hours before bedtime. This will give you time to enjoy that "high" feeling so that when you finally come down, you will feel really tired and ready to sleep. You need proper sleep to enable you to carry on with your fitness and health plan, but the same plan greatly affects your ability to sleep. Therefore, the best thing to do to keep yourself on the road to fitness and health is to develop a good and balanced regime of proper diet, constant exercise and regular sleep.

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