- \n
- <\/i><\/a><\/li>\n
- <\/i><\/a><\/li>\n
- <\/i><\/a><\/li> \n
- <\/i><\/a>\n <\/li>
- <\/i>\n<\/a>\n <\/li><\/ul>\n <\/div>\n \n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built= »1″ custom_padding_last_edited= »on|desktop » admin_label= »Move more, sleep more » module_class= »rewarded_sec sec_padding » _builder_version= »4.27.0″ _module_preset= »default » background_color= »RGBA(255,255,255,0) » overflow-x= »hidden » overflow-y= »hidden » custom_margin= »100px||0px||false|false » custom_margin_tablet= »50px||||false|false » custom_margin_phone= »40px||||false|false » custom_margin_last_edited= »on|phone » custom_padding= »25px|36px|25px|36px|true|true » custom_padding_tablet= »25px||25px||true|true » custom_padding_phone= »25px||25px||true|true » custom_css_main_element= »padding-top: 25px !important; » locked= »off » collapsed= »on » global_colors_info= »{} »][et_pb_row _builder_version= »4.27.0″ _module_preset= »default » background_color= »#FFD766″ custom_padding= »30px|30px|30px|30px|true|true » border_radii= »on|30px|30px|30px|30px » global_colors_info= »{} »][et_pb_column type= »4_4″ _builder_version= »4.27.0″ _module_preset= »default » global_colors_info= »{} »][et_pb_text _builder_version= »4.27.0″ _module_preset= »default » text_font= »Arial|||||||| » text_text_color= »#171818″ header_2_font= »PACHeadline TTF|||||||| » header_2_text_align= »center » header_2_text_color= »#171818″ text_orientation= »center » animation_style= »slide » animation_direction= »right » animation_delay= »450ms » global_colors_info= »{} »]<\/p>\n
Bougez plus. Dormez plus.<\/h2>\n
La nuit, vous retournez-vous sans cesse ou avez-vous de la difficulté à vous endormir? Manquez-vous d’énergie pendant la journée et ne pensez-vous qu’à retourner sous les draps? Vous n’êtes pas seul! Selon Statistique Canada, près de la moitié des gens disent ne pas bénéficier d’un sommeil réparateur. Mais être actif peut vous aider à dormir!<\/p>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built= »1″ admin_label= »How can physical activity help me sleep? » module_class= »program_subscribe_sec » _builder_version= »4.27.0″ _module_preset= »default » locked= »off » collapsed= »off » global_colors_info= »{} »][et_pb_row column_structure= »1_2,1_2″ make_equal= »on » _builder_version= »4.27.0″ _module_preset= »bd3060f9-7830-42d6-8d4f-857a4ec713bf » background_color= »#AE83FF » background_color_tablet= »gcid-b2e40d04-cbdb-44e8-892e-d4bf2feecf83″ background_last_edited= »off|desktop » background_enable_color_tablet= »on » use_background_color_gradient_tablet= »off » border_radii= »on|30px|30px|30px|30px » locked= »off » collapsed= »off » global_colors_info= »{%22gcid-b2e40d04-cbdb-44e8-892e-d4bf2feecf83%22:%91%22background_color_gradient_stops%22%93,%22gcid-fc2f6e68-0149-4285-913b-eb56a7fa997d%22:%91%22background_color_gradient_stops%22%93,%22gcid-176b21cb-1507-4812-a747-3ab28fb6ac6e%22:%91%22background_color_gradient_stops%22%93} »][et_pb_column type= »1_2″ _builder_version= »4.27.0″ _module_preset= »default » global_colors_info= »{%22gcid-996fbfbb-6bc5-4c9e-937a-3316eb614baa%22:%91%22background_color%22%93,%22gcid-b2e40d04-cbdb-44e8-892e-d4bf2feecf83%22:%91%22background_color%22%93} »][et_pb_image src= »https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2023\/02\/shutterstock_2055419486-1.jpg » alt= »A man sleeping. » title_text= »A man sleeping. » module_class= »cover_img » _builder_version= »4.27.0″ _module_preset= »default » background_color= »RGBA(255,255,255,0) » border_radii= »on|30px|30px|30px|30px » global_colors_info= »{} »][\/et_pb_image][\/et_pb_column][et_pb_column type= »1_2″ module_class= »middle_col newsletter_text_col space_LR_90″ _builder_version= »4.27.0″ _module_preset= »default » custom_padding= »60px|90px|60px|90px|true|true » custom_padding_tablet= »40px|30px|40px|30px|true|true » custom_padding_phone= »30px|20px|30px|20px|true|true » custom_padding_last_edited= »on|tablet » custom_css_main_element= »display: flex; justify-content: flex-start !important; align-items: center; flex-flow: row wrap !important; » global_colors_info= »{%22gcid-996fbfbb-6bc5-4c9e-937a-3316eb614baa%22:%91%22background_color%22%93,%22gcid-b2e40d04-cbdb-44e8-892e-d4bf2feecf83%22:%91%22background_color%22%93} »][et_pb_text admin_label= »Card Heading » _builder_version= »4.27.0″ _module_preset= »default » header_2_font= »PACHeadline TTF|||||||| » header_2_text_color= »#171818″ global_colors_info= »{} »]<\/p>\n
Comment l’activité physique peut-elle m’aider à dormir?<\/h2>\n
[\/et_pb_text][et_pb_text admin_label= »Card Body » _builder_version= »4.27.0″ _module_preset= »2d12921c-3a4f-4b3e-97ec-9fce7e940cc6″ link_font= »||||on|||#6E10C1| » header_2_font= »PACHeadline TTF|||||||| » header_2_text_color= »#171818″ header_3_font= »–et_global_body_font|700||||||| » width= »100% » global_colors_info= »{} »]<\/p>\n
L’activité physique<\/a> représente un moyen naturel de réduire le stress. Notre corps diminue sa production de cortisol lorsque l’apport en oxygène augmente, et ces exactement ce que fait l’exercice aérobie.<\/p>\n
Pour une bonne nuit de sommeil et pour maintenir notre horloge biologique, aussi connue comme notre « rythme circadien », les experts recommandent aux adultes de dormir de 7 à 9 heures d’un sommeil ininterrompu.2<\/a><\/sup><\/p>\n
Ce rythme s’accorde avec les hormones de notre corps, comme le cortisol. En situation de stress, notre corps produit du cortisol, et des niveaux élevés de cette hormone peuvent rendre l’endormissement particulièrement difficile. On peut aussi réduire les niveaux de cortisol en faisant des activités axées sur la pleine conscience<\/a>, ce qui contribue à calmer notre système nerveux.<\/p>\n
Moins de la moitié des adultes vivant au Canada respectent les Directives canadiennes en matière de mouvement sur 24 h, ce qui signifie que nous ne nous fatiguons pas suffisamment le jour pour tomber dans un sommeil profond le soir. Nous ne dormons donc pas assez pour nous réveiller revigorés.3<\/a><\/sup> C’est un cercle vicieux!<\/p>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built= »1″ admin_label= »Here’s how » module_class= »program_subscribe_sec » _builder_version= »4.27.0″ _module_preset= »default » locked= »off » collapsed= »off » global_colors_info= »{} »][et_pb_row column_structure= »1_2,1_2″ make_equal= »on » _builder_version= »4.27.0″ _module_preset= »bd3060f9-7830-42d6-8d4f-857a4ec713bf » background_color= »#1DBE9B » background_color_tablet= »gcid-b2e40d04-cbdb-44e8-892e-d4bf2feecf83″ background_last_edited= »off|desktop » background_enable_color_tablet= »on » use_background_color_gradient_tablet= »off » border_radii= »on|30px|30px|30px|30px » locked= »off » collapsed= »off » global_colors_info= »{%22gcid-b2e40d04-cbdb-44e8-892e-d4bf2feecf83%22:%91%22background_color_gradient_stops%22%93,%22gcid-fc2f6e68-0149-4285-913b-eb56a7fa997d%22:%91%22background_color_gradient_stops%22%93,%22gcid-176b21cb-1507-4812-a747-3ab28fb6ac6e%22:%91%22background_color_gradient_stops%22%93} »][et_pb_column type= »1_2″ module_class= »middle_col newsletter_text_col space_LR_90″ _builder_version= »4.27.0″ _module_preset= »default » custom_padding= »60px|90px|60px|90px|true|true » custom_padding_tablet= »40px|30px|40px|30px|true|true » custom_padding_phone= »30px|20px|30px|20px|true|true » custom_padding_last_edited= »on|tablet » custom_css_main_element= »display: flex; justify-content: flex-start !important; align-items: center; flex-flow: row wrap !important; » global_colors_info= »{%22gcid-996fbfbb-6bc5-4c9e-937a-3316eb614baa%22:%91%22background_color%22%93,%22gcid-b2e40d04-cbdb-44e8-892e-d4bf2feecf83%22:%91%22background_color%22%93} »][et_pb_text admin_label= »Card Heading » _builder_version= »4.27.0″ _module_preset= »default » header_2_font= »PACHeadline TTF|||||||| » header_2_text_color= »#171818″ global_colors_info= »{} »]<\/p>\n
Voici comment :<\/h2>\n
[\/et_pb_text][et_pb_text admin_label= »Card Body » _builder_version= »4.27.0″ _module_preset= »2d12921c-3a4f-4b3e-97ec-9fce7e940cc6″ link_font= »||||on|||#6E10C1| » header_2_font= »PACHeadline TTF|||||||| » header_2_text_color= »#171818″ header_3_font= »–et_global_body_font|700||||||| » width= »100% » global_colors_info= »{} »]<\/p>\n
Une solution existe : équilibrer nos hormones et fatiguer le corps peut nous aider. En faisant 150 minutes d’activité physique d’intensité moyenne à élevée par semaine, vous ne compterez pas les moutons bien longtemps avant de rejoindre Morphée!<\/p>\n
- \n
- Pour réussir à atteindre vos 150 minutes d’activité physique par semaine, visez un 30 minutes d’activité physique d’intensité moyenne à élevée par jour, comme la natation ou le jogging. <\/li>\n
- Évitez les écrans avant d’aller vous coucher, car ils nuisent à la production de mélatonine, une hormone du cycle circadien5<\/a><\/sup>.<\/li>\n
- Évitez les activités soutenues avant de vous coucher. Des étirements légers, ou prendre une marche à l’extérieur sont d’excellentes façons de préparer votre corps au sommeil.<\/li>\n
- Adoptez une routine du coucher relaxante, comme de la lecture ou un bain chaud, pour signaler à votre cerveau et à votre corps que c’est le temps de s’endormir.<\/li>\n<\/ul>\n
[\/et_pb_text][\/et_pb_column][et_pb_column type= »1_2″ _builder_version= »4.27.0″ _module_preset= »default » global_colors_info= »{%22gcid-996fbfbb-6bc5-4c9e-937a-3316eb614baa%22:%91%22background_color%22%93,%22gcid-b2e40d04-cbdb-44e8-892e-d4bf2feecf83%22:%91%22background_color%22%93} »][et_pb_image src= »https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2023\/05\/shutterstock_2131333253.jpg » alt= »An middle aged man doing lunges on a parks path » title_text= »An middle aged man doing lunges on a parks path » module_class= »cover_img » _builder_version= »4.27.0″ _module_preset= »default » border_radii= »on|30px|30px|30px|30px » global_colors_info= »{} »][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built= »1″ admin_label= »References » module_id= »refer_sec » _builder_version= »4.27.0″ _module_preset= »default » background_enable_color= »off » locked= »off » collapsed= »off » global_colors_info= »{} »][et_pb_row custom_padding_last_edited= »on|tablet » _builder_version= »4.18.0″ _module_preset= »default » max_width= »930px » custom_padding= »0px||50px||false|false » custom_padding_tablet= »0px||30px||false|false » custom_padding_phone= »0px||30px||false|false » locked= »off » global_colors_info= »{} »][et_pb_column type= »4_4″ _builder_version= »4.18.0″ _module_preset= »default » global_colors_info= »{} »][et_pb_text _builder_version= »4.27.0″ _module_preset= »default » header_2_font= »PACHeadline TTF|||||||| » header_2_text_color= »#171818″ header_2_font_size= »50px » text_orientation= »center » animation_style= »fade » animation_duration= »700ms » header_2_text_align_tablet= »center » header_2_text_align_phone= »center » header_2_text_align_last_edited= »on|tablet » header_2_font_size_tablet= »40px » header_2_font_size_phone= »38px » header_2_font_size_last_edited= »on|phone » header_2_line_height_tablet= » » header_2_line_height_phone= » » header_2_line_height_last_edited= »on|phone » locked= »off » global_colors_info= »{} »]<\/p>\n
Références<\/h2>\n
[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure= »1_4,1_2,1_4″ _builder_version= »4.27.0″ _module_preset= »default » custom_css_free_form= »selector .toggle_guideline_box.et_pb_toggle_open .et_pb_toggle_title {|| background-color: var(–ambition) !important;||}||selector .toggle_guideline_box.et_pb_toggle.et_pb_toggle_close .et_pb_toggle_title .icon-arrow-after:before {|| color: var(–strength);||} » global_colors_info= »{} »][et_pb_column type= »1_4″ _builder_version= »4.18.0″ _module_preset= »default » global_colors_info= »{} »][\/et_pb_column][et_pb_column type= »1_2″ _builder_version= »4.27.0″ _module_preset= »default » animation_style= »fade » animation_duration= »700ms » scroll_fade= »0|30|30|100|0|100|100″ global_colors_info= »{} »][et_pb_toggle title= »Références » open_toggle_text_color= »#F3EDEA » open_toggle_background_color= »#F3EDEA » closed_toggle_text_color= »#171818″ closed_toggle_background_color= »#F3EDEA » icon_color= »#171818″ toggle_icon= »3||divi||400″ use_icon_font_size= »on » icon_font_size= »40px » open_icon_color= »#F3EDEA » open_toggle_icon= »2||divi||400″ open_use_icon_font_size= »on » open_icon_font_size= »40px » module_class= »toggle_guideline_box » _builder_version= »4.27.0″ _module_preset= »default » title_text_color= »#171818″ title_font= »PACHeadline TTF|||||||| » title_font_size= »20px » closed_title_font= »PACHeadline TTF|||||||| » body_text_color= »#171818″ body_link_text_color= »#171818″ text_orientation= »left » width_tablet= »100% » width_phone= »100% » width_last_edited= »on|tablet » max_width_tablet= »500px » max_width_phone= »500px » max_width_last_edited= »on|tablet » custom_margin= »|20px|0px|20px|false|false » custom_margin_tablet= »|auto|30px|auto|false|false » custom_margin_phone= »|0px||0px|false|false » custom_margin_last_edited= »on|phone » custom_padding= »||||false|false » module_alignment_tablet= »center » module_alignment_phone= »center » module_alignment_last_edited= »on|tablet » border_radii= »on|10px|10px|10px|10px » border_width_all= »0px » border_style_all= »none » box_shadow_style= »preset1″ box_shadow_blur= »10px » box_shadow_color= »rgba(178,165,184,0.28) » global_colors_info= »{} » body_link_text_color__hover_enabled= »on|desktop » body_link_text_color__hover= »#6E10C1″]<\/p>\n
- \n
- CHAPUT ET AL., (2017). DURATION AND QUALITY OF SLEEP AMONG CANADIANS AGED 18 TO 79. RETRIEVED FROM https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-003-x\/2017009\/article\/54857-eng.htm<\/span><\/a><\/li>\n
- NATIONAL SLEEP FOUNDATION. (2015). NATIONAL SLEEP FOUNDATION RECOMMENDS NEW SLEEP TIMES. RETRIEVED FROM https:\/\/sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times<\/span><\/a><\/li>\n
- STATISTICS CANADA. (2015). DIRECTLY MEASURED PHYSICAL ACTIVITY OF ADULTS, 2012 AND 2013. STATISTICS CANADA. RETRIEVED FROM https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14135-eng.htm<\/span><\/a><\/li>\n
- STATISTICS CANADA. (2014). PERCEIVED LIFE STRESS. RETRIEVED FROM https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14188-eng.htm<\/span><\/a><\/li>\n
- UNIVERSITY OF HAIFA. (2017). BLUE LIGHT EMITTED BY SCREENS DAMAGES OUR SLEEP. RETRIEVED FROM https:\/\/www.sciencedaily.com\/releases\/2017\/08\/170822103434.htm<\/span><\/a><\/li>\n<\/ol>\n
[\/et_pb_toggle][\/et_pb_column][et_pb_column type= »1_4″ _builder_version= »4.17.6″ _module_preset= »default » global_colors_info= »{} »][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built= »1″ admin_label= »FR – Discover More Benefits » _builder_version= »4.27.4″ _module_preset= »default » background_color= »#f3edea » locked= »off » collapsed= »off » global_colors_info= »{} » global_module= »287525″ theme_builder_area= »post_content »][et_pb_row _builder_version= »4.17.6″ _module_preset= »default » global_colors_info= »{} » theme_builder_area= »post_content »][et_pb_column type= »4_4″ _builder_version= »4.17.6″ _module_preset= »default » global_colors_info= »{} » theme_builder_area= »post_content »][et_pb_text _builder_version= »4.27.4″ _module_preset= »default » header_2_font= »PACHeadline TTF|||||||| » header_2_text_color= »#171818″ header_2_font_size= »50px » text_orientation= »center » custom_padding= »||30px||false|false » animation_style= »fade » animation_duration= »700ms » header_2_font_size_tablet= »40px » header_2_font_size_phone= »38px » header_2_font_size_last_edited= »on|phone » header_2_line_height_tablet= » » header_2_line_height_phone= » » header_2_line_height_last_edited= »on|phone » locked= »off » global_colors_info= »{} » theme_builder_area= »post_content »]<\/p>\n
Découvrez d’autres bienfaits<\/h2>\n
[\/et_pb_text][et_pb_code module_class= »all-benefits-list-main » _builder_version= »4.18.0″ _module_preset= »default » animation_style= »fade » animation_duration= »700ms » global_colors_info= »{} » theme_builder_area= »post_content »]<\/p>
![\"A](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/WELLNESS-featured.jpg\" "\\"\\"\/")
<\/div>Bien-être<\/a><\/h3>
<\/i><\/div><\/div><\/div><\/div>![\"Image](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/POOP-list-img.jpg\" "\\"\\"\/")
<\/div>Digérer<\/a><\/h3>
<\/i><\/div><\/div><\/div><\/div>![\"An](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Sleeping-banner.jpg\" "\\"\\"\/")
<\/div>Dormir<\/a><\/h3>
<\/i><\/div><\/div><\/div><\/div>![\"Senior](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Energy-banner-list-img-1.jpg\" "\\"\\"\/")
<\/div>S’énergiser<\/a><\/h3>
<\/i><\/div><\/div><\/div><\/div>![\"A](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/PERIOD-list-img.jpg\" "\\"\\"\/")
<\/div>SPM<\/a><\/h3>
<\/i><\/div><\/div><\/div><\/div>![\"An](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/09\/Aging-banner-list-img.jpg\" "\\"\\"\/")
<\/div>Vieillir<\/a><\/h3>
<\/i><\/div><\/div><\/div><\/div><\/div>[\/et_pb_code][\/et_pb_column][\/et_pb_row][\/et_pb_section]\n","protected":false},"excerpt":{"rendered":"viEillirBougez maintenant, pour un avenir en santé <\/p>
\n- \n
- <\/i><\/a><\/li>\n
- <\/i><\/a><\/li>\n
- <\/i><\/a><\/li> \n
- <\/i><\/a>\n <\/li>
- <\/i>\n<\/a>\n <\/li><\/ul>\n <\/div>\n Vieillir fait inévitablement partie de la vie Et le passage du temps peut aussi entraîner certains problèmes comme des douleurs, un déclin cognitif, un risque accru de maladies chroniques et, dans certains cas, de l’isolement social. La bonne nouvelle? Être actif peut vous aider à rester fort, autonome et en bonne santé mentale. Vous souhaitez profiter de l’« âge d’or »? Vous gagnerez à savoir comment vieillir mieux.Comment l’activité physique peut-elle m’aider à vieillir mieux? À l’aube de la soixantaine, et les années suivantes, l’activité physique devient extrêmement importante, car elle favorise ces trois facteurs clés :Les blessures liées aux chutes demeurent la principale cause d’hospitalisation chez les aînés au pays. Chaque année, entre 20 % et 30 % des aînés font une chute.1 Heureusement, pratiquer des activités comme l’entraînement musculaire ou la marche rapide sont d’excellentes façons d’atteindre les 150 minutes recommandées d’activité physique d’intensité moyenne à élevée par semaine. Cela contribue aussi à améliorer l’équilibre, la force et la stabilité, trois habiletés qui contribuent grandement à prévenir les chutes.Selon un rapport récent, d’ici 2031, près de 1,4 million d’adultes vivant au pays seront touchés par la démence, ce qui entraînera des coûts directs en soins de […]\n","protected":false},"author":14,"featured_media":277317,"parent":265739,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"_et_pb_use_builder":"on","_et_pb_old_content":"
Rock-a-bye baby<\/h2>\r\nDo you toss and turn at night or have trouble falling asleep? Are you feeling tired throughout the day and can\u2019t wait to crawl back under the covers? It turns out, you're not alone. According to Statistics Canada, almost half of Canadians don't wake refreshed.1<\/sup> It\u2019s time to Sleep Better.\r\n
The sleep\/stress connection<\/h2>\r\nFor a good night\u2019s sleep and to maintain our body clock, known as our \u201ccircadian rhythm\u201d, experts recommend 7-9 hours of uninterrupted sleep for adults.2<\/sup> This rhythm works closely with the hormones in our bodies, such as cortisol. Cortisol is released during times of stress and elevated levels of this hormone make it harder for us to fall and stay asleep. Additionally, only 16% of Canadian adults are meeting the Canadian Physical Activity Guidelines for Adults 18-64<\/a>.\r\n\r\n
![\"sleep](\"https:\/\/ecsdev.participaction.com\/wp-content\/uploads\/2022\/07\/sleep-better-yawning-woman-300x300.jpg\")
\r\n\r\nWhich means we're not tiring ourselves out each day for a deep sleep \u2013 and in turn, we're not sleeping well enough to wake refreshed.3<\/sup> With stress rates rising4<\/sup> across Canada, it\u2019s no wonder many of us are sleep deprived.\r\n\r\nThere is an answer. Balancing our hormones and staying active can help. By getting 150 minutes of moderate to vigorous physical activity weekly, you\u2019ll be catching Z\u2019s like a pro in no time.\r\n\r\nMove more. Sleep More.<\/strong>\r\n\r\nPhysical activity provides us with natural stress relief. Our body decreases cortisol levels when we increase our oxygen levels, and aerobic activities can do just that. Cortisol levels can also be lowered through mindfulness-based activities, which help calm our nervous system.\r\n\u201cThere does not seem to be one major organ within the body, or process within the brain, that isn\u2019t optimally enhanced by sleep (and detrimentally impaired when we don\u2019t get enough).\u201d<\/h2>\r\n\u2014 Matthew Walker, PhD and author of Why We Sleep\r\n\r\nTo help you Sleep Better, some recommendations include:\r\n
- \r\n \t
- Aim for roughly 30 minutes of moderate to vigorous physical activity per day like swimming<\/a> or running<\/a> to contribute to your 150 minutes of weekly activity.<\/li>\r\n \t
- Improve your inner calm with a tai chi<\/a> or yoga<\/a> class.<\/li>\r\n \t
- Avoid screens before bedtime which suppress melatonin, a hormone involved in your circadian rhythm.5<\/sup><\/li>\r\n \t
- Avoid alcohol and large amounts of caffeine or spicy foods before bed. Consuming these may keep you awake and cause gastric disturbances.<\/li>\r\n \t
- Avoid strenuous activity close to bedtime. Gentle stretching, or a walk<\/a> outdoors are all excellent ways to prepare your body for sleep mode.<\/li>\r\n \t
- Establish a calming and relaxing bedtime routine, such as reading or a warm bath to signal to your brain and body that it\u2019s time to log-off.<\/li>\r\n<\/ul>\r\n
References<\/h2>\r\n1. Chaput et al., (2017). Duration and quality of sleep among Canadians aged 18 to 79.. Retrieved from https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-003-x\/2017009\/article\/54857-eng.htm<\/a>\r\n\r\n2. National Sleep Foundation. (2015). National Sleep Foundation Recommends New Sleep Times.. Retrieved from https:\/\/sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times<\/a>\r\n\r\n3. Statistics Canada. (2015). Directly measured physical activity of adults, 2012 and 2013. Statistics Canada.. Retrieved from https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14135-eng.htm<\/a>\r\n\r\n4. Statistics Canada. (2014). Perceived Life Stress.. Retrieved from https:\/\/www150.statcan.gc.ca\/n1\/pub\/82-625-x\/2015001\/article\/14188-eng.htm<\/a>\r\n\r\n5. University of Haifa. (2017). Blue light emitted by screens damages our sleep.. 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- Improve your inner calm with a tai chi<\/a> or yoga<\/a> class.<\/li>\r\n \t
- <\/i><\/a><\/li>\n
- NATIONAL SLEEP FOUNDATION. (2015). NATIONAL SLEEP FOUNDATION RECOMMENDS NEW SLEEP TIMES. RETRIEVED FROM https:\/\/sleepfoundation.org\/press-release\/national-sleep-foundation-recommends-new-sleep-times<\/span><\/a><\/li>\n
- <\/i><\/a><\/li>\n