by Tony Gjokaj November 04, 2021 2 min read
Daylight Savings is coming through this weekend, and we think it's an important time to talk about sleep.
Research has shown that sleep-deprivation is associated with mental health issues like depression and anxiety.
When I was dealing with severe bouts of depression, I had insomnia. I would end up in bed around 9 PM and wouldn't go to sleep until midnight. Afterwards, I would wake up around 3 AM and have difficulty going back to sleep.
I learned later that this was a result of having depression.
It was not until I started exercising that my insomnia went away.
Exercise helped me, and it might have the potential to help you.
So in this post, we are going to cover exercise and how it may improve your quality of sleep.
Let's dive in!
You can watch a video on this topic from our YouTube channel below.
As we alluded to earlier, there is a connection between poor exercise, insomnia, and sleep-deprivation. This is especially noted in those who are dealing with depression and anxiety.
According to a 2010 study, those with insomnia that participated in 4 days of aerobic exercise reported better quality of sleep.
If we want to get more specific, moderate-intensity exercise in general has been shown to reduce insomnia related to anxiety.
This means that this can also be applied to anaerobic exercises like weight lifting. In fact, a study noted that anaerobic exercise might possibly be a better option for improved sleep quality (compared to aerobic exercise).
Regardless, whatever it is that you do, ensure that it is moderate-intensity exercise that gets your body moving and your heart elevated.
We wanted to conclude this post with a few recommendations from us:
You'll notice that majority of the recommendations we've given in this post are similar to those in our exercise for depression post.
This is because consistent exercise and proper sleep are associated with better overall mental health.
Now with that being said, thank you for reading!
If you have any questions or comments, feel free to get in touch with us by emailing email@example.com.
Until next time, Reforged Warrior!
Tony is the Owner of Reforged. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help millions exercise their way out of depression and anxiety.
by Tony Gjokaj October 07, 2022 4 min read
Men, I know what it is like to be overweight and depressed.
Not having the energy to do anything but relax and sleep.
While relaxation and sleep are incredibly important, they can make us feel like we are not making progress in our lives.
And when depression hits, it’s very difficult to push through with exercise and weight loss.
But did you know that even though it takes time and some effort, you don’t need to get obsessively crazy over it?
In fact, with just a few small adjustments, you can lose weight, fight back against depression, and take your life back.
If you're serious about shedding pounds and pushing away those depression demons, here are five tips that can help get you started.
by Tony Gjokaj September 05, 2022 4 min read
A few weeks ago, my buddy Grant and I talked about nutrition.
We talked about how he's lost over 120 pounds so far with the weight loss progress he's been making.
This is all because he has been making healthier decisions over time.
One of the newest challenges he's facing right now is he's got a new job. He's working 10 to 12 hour days with physical demanding labor.
And what's been happening for him is that he's been super exhausted, he's not motivated to meal prep, he's having trouble trying to sit down and cook foods doesn't have the energy doesn't have the time.
So what I propose is five tips that you can use to live a more on the go fast food healthy eating lifestyle.
by Tony Gjokaj July 27, 2022 4 min read
Have you ever experienced anxiety that drains all of your productive energy?
Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the US each year.
If you're someone who suffers from anxiety, you know that it can be incredibly debilitating. It can hold you back from some positive experiences and opportunities as a result.
The good news is that there are ways to overcome it!
In this blog post, we will discuss eight best tips for overcoming anxiety, from an expert that has been there themselves!
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