Many of you say that you want to exercise more, but in one survey, 56% of adults said that they were often just too tired to do it. That epidemic of weariness isn't surprising. Almost 30% of adults get less than the needed seven hours of sleep nightly. And lack of sleep makes it difficult to exercise well.
A study in Physiology & Behavior found that tennis players who were short on sleep had decreased serve accuracy by up to 53%. Another found that even one night of short sleep tanked the endurance of male runners and volleyball players. The Mayo Clinic says that one study found that those getting 10 hours of sleep a night (more than the 7-8 we recommend) saw a 60% improvement in free throws and three-pointers, compared to sleep-deprived basketball players.
If you have trouble accomplishing your physical activity goals, it may be time to improve your sleep habits: Head for bed at the same time every night. Make sure your room is cool, dark and free of digital devices. Try 10 minutes of meditation nightly. And ask your doctor about taking non-prescription sleep aids like melatonin, a hormone produced in your pineal gland that signals your body it's time to sleep. The Sleep Foundation recommends an adult dose of up to 5 milligrams daily; Dr Mike is comfortable recommending up to 10 milligrams a day. (See LongevityPlaybook.com's library on melatonin). Dr. Oz likes a lavender-scented infuser to promote sleep and offers great fitness tips at www.DoctorOz.com/newsletter. Then enjoy playing and getting healthier!
Dr. Mike Roizen is the founder of longevityplaybook.com, and Dr. Mehmet Oz is global advisor to iHerb.com, the world's leading online health store. Roizen and Oz are chief wellness officer emeritus at Cleveland Clinic and professor emeritus at Columbia University, respectively. Together they have written 11 New York Times bestsellers (four No. 1's).
King Features Syndicate