As an athlete, you know how to bring the heat to your training regime. But bring too much (literal) heat to your sleep routine, and you risk sabotaging your sports-specific goals.

鈥淭here鈥檚 a temperature sweet-spot for optimal sleep and exercise recovery,鈥� says , an exercise physiologist. And slumbering in a room outside of that range may cause your recovery to suffer, he says.

It may also lead to performance issues. One 2020 review published in the found that inadequate sleep can decrease reaction time and accuracy, as well as worsen judgment and decision making. But logging Zzz鈥檚 isn鈥檛 just important before a long day on the trail, it鈥檚 also essential following a day of exercise.

Why Athletes Need Sleep, Explained

When you exercise, you create tiny microscopic tears in your muscle fibers, McCall explains. As concerning as that sounds, the fibers repair themselves while you sleep鈥攁nd become stronger through the process. Without adequate rest, your recovery is hindered.

One 2023 review published in found that a lack of sleep decreases levels. Without the requisite levels of this hormone, which triggers the release of a protein essential for muscle regrowth, the repair process is impeded. Additionally, a 2015 study published in the found that testosterone levels, which regulate the rate at which amino acids can do work on the torn muscle fibers, decreased in individuals who experienced sleep disturbances.

How Temperature Impacts Sleep

Temperature is one of the main things that can lead to sleep struggles, says sleep psychologist and the director of sleep health at Sleepopolis . People typically get the most optimal shut-eye in 60- to 67-degree rooms, she says. If you鈥檙e dozing off in a room much cooler than that, you risk , and if you鈥檙e snoozing at a temperature above that, you risk night sweats, wakefulness, and . 鈥淩apid eye movement sleep is the stage of sleep when testosterone production is at its highest,鈥� explains McCall. If that stage is hijacked by high temperatures, your athletic recovery will suffer, he says. You鈥檒l also be at an increased risk for injury, chronic stress, and overtraining syndrome. So, how exactly can you avoid that?

How To Regulate Temperature While You Sleep

Twisting your thermostat to the left each evening is the easiest routine when it comes to sleep temperature regulation. However, you may live in an environment, such as an apartment complex with a central temperature control or an older home without air conditioning, where that isn鈥檛 possible. These alternative options allow you to ensure you鈥檙e able to sleep at the optimal temperature.

1. Open Your Window

Sometimes the simplest trick can be the best one. 鈥淎ssuming you live somewhere where it gets cooler at night, opening your windows may be all you need to keep yourself from overheating,鈥� says McCall.

2. Turn On a Fan

You may be overlooking another built-in temperature regulator: your ceiling fan. According to the Department of Energy, overhead fans can help rooms feel 4 degrees cooler. If you don鈥檛 have a ceiling fan, a well-placed store-bought fan can also do the trick. Plus, a fan can double as a sound machine, helping you drift off easily.

3. Incorporate a Temperature-Regulating Device into Your Routine

Beyond your built-in sleeping aids, a slew of sleep gizmos and gadgets鈥攔anging from cooling sheets and breathable pillows to gel-infused mattress toppers and temperature adjusting mattresses鈥攃an help keep you comfortable all night long. 鈥淢attresses and other devices that regulate temperature while you sleep are sound investments,鈥� Chris Winter, a sleep specialist and neurologist, says.

If your partner runs cold, but you don鈥檛, opt for a single-person cooling option, such as the or . The former uses a cool gel infusion and copper to promote greater breathability, while the latter uses water and a heat pump. These and similar products keep your overall body temp down by regulating head and neck temperature.

However, if you sleep alone or you and your partner both find yourselves sweating at night, consider purchasing a mattress cooler like or , or a temperature-regulating mattress like or

It鈥檚 important to note that while temperature regulating devices can be great, they need to be paired with other healthy sleep habits in order to be effective, Winter says.

Other Ways to Support Your Recovery While You Sleep

Beyond regulating your sleep temperature, make sure you鈥檙e mastering the basics of a solid bedtime routine. Winter recommends strategies such as waking up at the same time every day, limiting exposure to blue light in the evening, and getting sunlight within the first hour of waking.

It鈥檚 about more than eliminating those restless nights. With better sleep, you鈥檒l maximize your recovery and performance鈥攂e it at the office or on the trail.

The post What You鈥檙e Forgetting When It Comes to Your Sleep appeared first on 国产吃瓜黑料 Online.

The first time I teetered to the top of a fourteener, I spent the descent daydreaming about a second kind of mounting. (Yes, I鈥檓 talking sex here.) But after I鈥檇 downed my celebratory kombucha at the base, climbing on top of my partner was the last thing I was in the mood for.

As personal as it seemed, my lack of interest in sex after my taxing trek wasn鈥檛 just a me problem. It鈥檚 a fairly common phenomenon among outdoor aficionados who train long and hard. Research indicates that too much or too little exercise can make sex unappealing.

Exercise adheres to the 鈥淕oldilocks principle,鈥� explains Lyndsey Harper, MD, the founder and CEO of Rosy, a sexual health wellness technology platform. Like in the well-known fairytale, it鈥檚 all about finding the right balance.

Why Outdoor Activity Supports Your Sex Drive

Exercise impacts sex drive in a number of ways, according to Harper. For starters, movement supports the circulation of blood throughout the body, she says. 鈥淏lood flow to the genitals is the first physiologic step in arousal,鈥� says Stephanie Hack, MD, the founder of the Lady Parts Doctor podcast. If you have good circulation as a result of your exercise routine, she explains, you鈥檙e more likely to have steady blood flow to your genitals.

You may turn to your sport to boost your mental wellbeing. But those minutes on the bike or the trail do more than alleviate your anxiety; they also boost your sex drive. For most people, stress is the ultimate libido killer, says Rachel Wright, a psychotherapist and host of the The Wright Conversations podcast. Typically, when you feel tense, your body prioritizes acts of survival鈥� like sleeping, eating, and hydrating鈥攐ver acts of procreation or pleasure, like sex, she says. Exercise can be a healthy outlet for stress, of unwanted anxiety. But it also goes beyond that, contributing to your mental health鈥攁nd sense of self.

鈥淎 regular movement practice is tied to an improved sense of self-image and self-confidence,鈥� Harper says. A 2016 study published in found that physical activity had a direct, positive relationship with participants鈥� self-esteem. When an individual finds a movement practice that makes them feel more sure of themselves, it鈥檚 common for them to notice an increased interest in solo, partnered, and multi-partnered play, Wright says.

In general, a lack of physical activity is linked with decreased libido, a broad term for an individual鈥檚 interest in engaging in sex, experiencing sexual intimacy, or achieving orgasm. One observational study from 2018 published in the found that 43 percent of sedentary women and 31 percent of sedentary men experienced sexual dysfunction. The researchers defined this as a loss of sex drive or or arousal as well as erectile dysfunction.

How Too Much Outdoor Activity Can Interfere With Your Libido

Incorporating a trail walk, mid-day hike, or mountain biking loop into your routine can improve your libido, especially if the furthest you walked that week was from the couch to the fridge. If you鈥檙e lacing up multiple times per week, your sex drive will likely increase.

But, respectfully, outdoor athletes are known for being obsessed with their sport of choice. You could probably talk about your last hike for longer than it took to summit the dang thing. While spending tons of time doing what you love sounds glorious, there are instances when all that outdoor action could hurt your performance in the bedroom.

鈥淵ou can definitely have too much of a good thing, and that stands with exercising, including outdoor exercise, 鈥� Harper says. There are a number of mental, emotional, and physical side effects of overdoing it, such as increased pain, a loss of performance鈥攁nd a libidinal lull.

In a 2017 study published in , researchers linked regular high-intensity and long workouts with 鈥渟ignificant鈥� decreases in men鈥檚 libido. By regular, these researchers do mean regular 鈥� nearly 60 percent of the 1,100 study participants exercised for at least 7 hours per week. Additionally, a 2009 study published in the found that male endurance athletes who trained long and hard had decreased sperm counts and testosterone levels, compared to peers who didn鈥檛. There does not appear to be a corresponding study conducted with female athletes. However, found that decreasing levels of estrogen in women can lower their libido.

鈥淚ntense exercise training can lead to a decrease in your sex hormone levels, which is a condition called ,鈥� Hack says. The (testosterone and estrogen) are modulators of sex drive. When they dip, so can your sex drive, she says. Additionally, in some instances, if you鈥檙e exercising frequently and failing to properly rest, you can develop , Harper says. This condition impacts your endocrine (hormone) system, nervous system, immune response, and sex drive, she says.

However, a libido dip in a serious outdoor athlete is not always indicative of a medical condition. 鈥淪ometimes all that physical activity just makes you tired,鈥� Hack says. It鈥檚 normal, she says, to get home from a long ride or route and feel more inclined to Netflix and chill literally, rather than figuratively.

How To Balance Your Outdoor Sport Aspirations And Your Libido

To simultaneously peak in performance and pleasure, consider these six recommendations for maximizing both your physical fitness and your sex drive. Because it is possible to have a thriving training schedule and sex life at the same time.

1. Be patient with your body

鈥淚t is very normal for your libido to fluctuate,鈥� Hack says. If you feel frustrated with the state of your current sex drive, wait this lull out.

In addition to activity changes, your relationship status, relational happiness, alcohol and drug intake, and general health can also impact your sex drive, she says.

2. Consider your priorities

Balance isn鈥檛 just the thing you need when scaling a mountain. It鈥檚 also what helps you maintain a healthy sex life. 鈥淎s with everything in life, the key to personal success comes down to balancing your priorities to favor what鈥檚 important to you,鈥� Harper says.

Ask yourself: What do I most value? In some cases, you may have to cut back on the time and energy you dedicate to other pursuits in order to increase your libido.

3. Recover as much as possible

According to Harper, you may find your libido dropping when you鈥檙e not fueling properly. Evolutionarily speaking, when you鈥檙e in a calorie deficit, your body is programmed not to crave sex. That鈥檚 because it interprets the lack of incoming nutrients as a sign that there aren鈥檛 enough resources available to sustain another individual, Harper says.

She recommends working with a sports nutritionist to make sure your diet supports your exercise and sexual health goals.

4. Keep a training journal

You may already be keeping a journal where you document your latest workouts. However, if you also want to monitor your libido, Harper recommends noting changes in your sex drive in the same training log. 鈥淜eeping track of both in the same place can help you understand how, if, and when one supports or detracts from the other,鈥� she says.

5. Communicate with your partner

If you鈥檙e serious about your outdoor pursuits, odds are that your partner(s) knows that about you. In the same way you talk about your training and races, you can chat with them about your libido changes, says Wright.

鈥淎fter your share, invite your partner(s) to continue the conversation with you by asking them if there are other things you can do to help them feel cared for while you鈥檙e having less sex,鈥� she says.

6. Talk to a healthcare provider

If your typical workout schedule hasn鈥檛 changed, but your libido has, it might be time to chat with your doctor. Certain medications, including antidepressants, testosterone-blockers, and diuretics, may contribute to a loss of libido. Additionally, in some rare cases, a decrease in sex drive can be symptomatic of

Ultimately, a healthcare provider can help you discern if there are any other medical reasons for your lowered libido, Hack says.

The post Your Exercise Regimen Can Impact Your Sex Drive. Here鈥檚 How to Find Balance. appeared first on 国产吃瓜黑料 Online.

Your pelvic floor muscles are to your body what a structural frame is to your house: foundational.

Spanning from hip-to-hip and back-to-front, the pelvic floor muscles are a flexible sling of muscles that support your reproductive and excretory organs, says Kandis Daroski, a physical therapist. This includes your bladder, bowels, rectum, and uterus (if you have one).

Healthy pelvic floor muscles also support sexual arousal and orgasms, says Daroski. And as part of your core, these muscles help protect your spine and support overall balance, she says.

Just like the other muscles in your body, your pelvic floor can weaken as a result of misuse or overuse, says Corey Silbert, a pelvic floor therapist. Also, pregnancy, menopause, obesity, chronic constipation, even improper form while lifting can injure these muscles. As a result, your pelvic floor may be unable to relax, contract, or move with coordination.

Why Is Your Pelvic Floor Important?

Pelvic floor dysfunction is typically marked by symptoms such as penetration pain; pelvic, abdominal or rectal pain; persistent constipation; erectile dysfunction; and bladder or bowel leakage, says Daroski. All of which can negatively impact your quality of life.

However, dedicating just a few minutes a day to these critical muscles can support their overall health. Pelvic floor dysfunction can be treated through a combination of physical therapy, biofeedback, medication鈥攁nd yoga.

That鈥檚 right, yoga. 鈥淵oga can greatly benefit any individual with pelvic floor dysfunction,鈥� Daroski says. It gives individuals the opportunity to intentionally contract or relax their pelvic floor, as well as coordinate pelvic floor movements to their breath, she says.

The same stress-relief that a yoga practice brings to your thoughts can also help release pelvic floor tension. Stress is a known factor in the development of tension in muscle groups, including your pelvic floor, says Julia Connolly, an orthopedic and pelvic health physical therapist. When your pelvic floor muscles become tense, it can create pain and even exacerbate pelvic floor dysfunction and the symptoms associated with it, she says.

Can You Prevent Pelvic-Floor Dysfunction?

Not exactly. The pelvic floor is a complicated muscle structure that is impacted by your physical actions as well as your emotions and thoughts. While the addition of a regular yoga practice may be beneficial for your pelvic floor, it alone cannot prevent pelvic floor dysfunction.

Yoga can be a helpful component of your pelvic floor dysfunction treatment plan. However, if you鈥檙e experiencing any of the symptoms of pelvic floor dysfunction, your first step should be to head to a , Connolly says. Most pelvic floor health treatment plans require a handful of habit changes, she says, which an expert can walk you through.

鈥淭reatment is individualized and will depend on your exact pelvic floor dysfunction,鈥� Connolly says. And it often includes yoga.

The 5 Best Yoga Poses for Your Pelvic-Floor Muscles

Whether you turn to a more active or restorative yoga practice will depend on your condition, Connolly says. The following five poses are commonly recommended by Daroski and Connolly for preventing and treating pelvic floor dysfunction.

1. Balasana (Child鈥檚 Pose)

A resting position, Child鈥檚 Pose can be beneficial if you have overactive or non-relaxing pelvic floor muscles, says Daroski.

If you aren鈥檛 experiencing knee pain, try experimenting with a wide-legged Child鈥檚 Pose to give a gentle stretch to your pelvic floor. You can place a folded blanket or towel under your knees for extra cushioning.

2. Supta Baddha Konasana (Reclining Bound Angle Pose)

Reclining Bound Angle Pose can help stretch the muscles and fascia in the perineum region, the area between the genitals and the anus, Connolly says.

The pose also helps soothe the vagus nerve, which is responsible for the fight, flight, or freeze response, she says. Calming your autonomic nervous system can help reduce involuntary pelvic muscle contractions that can occur in response to a perceived threat, she says, which can be anything from an email ping from a boss to a bear in the woods.

3. Ananda Balasana (Happy Baby Pose)

This pose stretches the inner thigh muscles connected with the pelvic floor, Daroski says. When paired with controlled belly breathing, this position can teach you how to relax those muscles. You can also practice a variation of this posture, Half Happy Baby Pose, by raising one leg at a time.

4. Marjaryasana (Cat Pose) and Bitilasana (Cow Pose)

You may be familiar with the relief this stretch offers your spine, but it can also benefit your pelvic floor. These two poses improve symptoms associated with urinary leakage, urgency, and frequency, as well as pelvic pain, Daroski says.

鈥淭hey help improve your lumbopelvic rhythm, the coordination between your low back and your pelvis, as well as provide mobilization to the thoracic spine,鈥� she says. Since the pelvic floor connects to all of these areas, keeping them mobile is vital, she says.

Practice and

5. Supta Matsyendrasana (Reclining Twist)

鈥淩eclining Twist is a gentle way to invite length and stretch to the connective tissue that surrounds your lumbar spine, sacrum, and abdominal wall,鈥� Connolly says. When these tissues get stiff, it can contribute to pelvic tightness, she says. However, when they loosen, you can regain mobility in your pelvic floor.

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