Are you getting enough sleep? It’s doubtful. The truth is that hardly any of us are getting the quality sleep we deserve. We could all use improved sleep patterns.

As we become adults, people commonly sacrifice sleep in favor of work schedules, their social lives, or for their family.

improved sleep patterns

No one realizes at the time that sacrificing sleep is sacrificing one of the body's best defenses against illness and general wellbeing.

Lack of sleep can cause people to gain weight, get sick, recover from illness slowly, increase irritability, lower their sex drive, and put them at risk of heart disease.

The list goes on and on.

Luckily, there is a simple change that can lead to significantly improved sleep patterns.

Read on to learn about the different ways you can use exercise to achieve better sleep.

Do You Have a Sleep Disorder?

50 to 70 million U.S. citizens suffer from a sleep disorder.

Do you think you're one of them?

Sleep disorders sound like a very serious condition. Many men don't want to admit that they have any problems at all.

But when we look at the symptoms of sleep disorders, it becomes clear that they are very common issues.

  • Issues falling asleep
  • Experiencing drowsiness during the day
  • Feeling the need to take naps in the day
  • Anxiety or impatience
  • Inability to concentrate
  • Depression

improved sleep patternsDon't be alarmed if you occasionally have problems falling asleep or occasionally wish you could curl up under your desk for a nap.

There are countless reasons why we feel more tired than usual in a given week.

Perhaps you've been traveling, caring for a newborn, stressing over the holidays, or getting over a sickness.

But if you experience a couple of those symptoms every day, it is vitally important that you learn the steps you can take toward improved sleep patterns.

Improved Sleep Patterns Through Exercise

Exercise is one of the best ways to achieve improved sleep patterns because it both reduces stress and tires you out.

Stress is a big reason that people stay awake at night.

Stress contributes to what's called “monkey mind,” which is when you have so many thoughts going through your head that you cannot fall asleep.

24-min workoutIn this high-powered world, it's very likely that stressors at your job or at home are causing you to miss out on sleep.

Exercise naturally reduces stress hormones by producing endorphins. After a work out, you're left feeling triumphant instead of anxious.

Exercising daily also has the natural consequence of making your body feel tired so that you want to go to bed.

For those of us with office jobs, we might not get more exercise daily than walking to our cars.

There are quick workouts, like our 24-minute fat burning workout, that you can easily integrate into the morning or evening of your day to help you reduce stress and encourage your body to fall asleep.

healthy man

Commit To a Well-Rested Life

Just like anything in life, the key to success is commitment.

improved sleep patternsEasing into an exercise schedule that works for you will take time.

But there are many types of routines that you can try – from high-intensity interval training to weight training.

You can find a solid list under our short intense workouts for men over 40.

As you start to figure out your exercise schedule, you may start to feel the need for a more formal program.

One that can help direct you on what and when to eat and what exercises will help you reach your goals the best.

That's why we created FF30x— our comprehensive, 30-day health program that provides personalized support on your diet and fitness and was specifically designed for fathers over 40.

The FF30X program can help you from gaining lean muscle to improved sleep patterns to a nutritional diet.

Reach out to us to learn more about our programs or just to talk about health and fitness.

Your friend,

headshot-400Dr. Anthony Balduzzi
Founder, The Fit Father Project
Brotherhood Nickname: “Mr. Results”
Bragging Rights: Has helped over 35,000 fathers lose fat, build muscle, & get healthy for their families

P.S. If you haven't seen my FREE 1-Day Meal Plan for Men over 40, I highly recommend you click here to get a free copy sent directly to your email. Remember: nutrition is a core foundation of weight loss for men over 40.

If you’re interested in a proven and completely laid out “done-for-you” weight loss meal plan & workout routine – designed for you as a busy man…

I’d recommend you read the program overview letter for our Fit Father 30-Day Program (FF30X). Inside FF30X, you'll receive:

  • The simple & delicious Fit Father Meal Plan
  • The metabolism boosting Fit Father 30X Workout (under 90 min/week)
  • VIP email coaching where I'll personally walk you through the program

Read the FF30X Program overview letter here to see how our plan can help you lose weight – without the complication & restriction of normal diets.


Small note about research cited in this article:
*Always remember: weight loss results & health changes/improvements vary from individual to individual. Just because these studies cite certain data does not mean you will experience these results/outcomes. Always consult with your doctor before making decisions about your health. This is not medical advice – simply well-researched information on improved sleep patterns. Thanks for reading!