Sea My View 8/12/26 Sea My View 8/12/26

How to Increase Your Movement and Improve Your Mental Health: according to science

Dive into the science behind movement and mental health - learn practical, research-informed strategies to help you be more active, today!

just like cliffs, canyons, and coastlines - our moods can be shaped with movement

How to Increase Your Daily Movement

1. track your physical activity

2. explore different types of movement

3. share with a supportive friend

4. enjoy the ways you choose to move

What is Physical Activity?

Physical activity is any movement that uses energy - that means anything - with almost all movement providing health benefits.

Unnecessary boundaries on what counts as movement, can overcomplicate physical activity and make us less likely to regularly participate.

Physical Activity vs Exercise

Exercise is a type of physical activity that is planned and structured for the purpose of improving or maintaining physical fitness.

The Science Behind Physical Activity

Research highlights the importance of physical activity for improving mental health, sleep quality, emotional well-being, brain function & quality of life.

Movement in natural environments can enhance mental health benefits even more.

Mental Health
- Improves overall mental well-being
- Reduces anxiety, depression, and PTSD symptoms
Sleep Quality
- Increases total sleep time
- Decreases sleep disturbances
- Improves sleep efficiency
Emotional Well-Being
- Improves mood
- Lowers stress
- Improves ability to cope with difficult thoughts & feelings
- Improves mindfulness skills
Brain Function
- Improves cognitive flexibility
- Reduces mental fatigue
- Improves mental clarity
- Improves ability to concentrate
Quality of Life
- Improves feelings of inner peace & harmony in one’s life
- Increases mental & physical energy
- Increases motivation to engage in goal-directed behaviors
Natural Environments
- Helps take our minds off everyday stress and responsibilities
- Enhances rest, relaxation & recharge
- Reduces stress and cortisol levels
- Reduces anxiety and depression
- Helps us think more clearly
- Improves mood
- Improves overall well-being

How Much Movement Do We Need?

Current physical activity guidelines are set much higher than required for benefits of movement to be seen.

Research across health sciences, psychology, and neuroscience highlight the benefits of single session and short duration physical activity on our mental and physical health.

a single session of moderate-intensity cardio can significantly improve mood, stress, symptoms of depression, ability to concentrate, mental and physical energy, and overall mental well-being
10 minutes can significantly improve:
- mood
- mental & physical energy
20 minutes can significantly improve:
- ability to concentrate
20-40 minutes can significantly improve:
- mental & emotional well-being
- symptoms of depression
small amounts of movement can significantly improve mood, ability to concentrate, mental and physical energy, motivation towards goals, and symptoms of anxiety, depression, and PTSD
18 minutes in 3 days
6 minutes every day for 3 days, of self-paced walking can significantly improve:
- mood
- mental & physical energy
- ability to concentrate
- motivation to engage in goal-directed behavior
*faster walking speeds were related to even more improvements
60 mins a week, for 2 weeks
20 minutes, 3 times a week for 2 weeks of moderate‐intensity cardio can significantly improve:
- symptoms of anxiety, depression, and PTSD

Types of Physical Activity

Evidence-based guidelines focus on two types of activity - aerobic & muscle strengthening - for providing important health benefits.

Aerobic Activity

also known as cardio - movement of large muscles in a rhythmic way for a sustained period of time

Levels of Intensity for Aerobic Activity

There are two levels of intensity for aerobic activity: moderate & vigorous - the talk test can help you determine which your movement is at:

Moderate: you can talk, not sing
Vigorous: you can only say a few words before needing to pause for a breath

Muscle-Strengthening Activity

also known as strength training - movement of muscles working against force or weight

Aerobic Activity
- for moderate-intensity:
  150-300 minutes per week
- for vigorous-intensity:
  75-150 minutes per week
2 minutes moderate = 1 minute vigorous
Examples:
Most of the same activities can be done at either moderate or vigorous intensity.
- brisk walking → jogging → running
- swimming → recreational vs laps
- bicycling → less than 10 mph vs more than 10 mph
- tennis → playing doubles vs singles
- dancing → vigorous dancing
- yard work → general vs heavy
- exercise classes → water aerobics vs vigorous step aerobics or kickboxing
Muscle-Strengthening Activity
- muscle-strengthening activities should be performed until it is difficult to do another repetition -
  at least 2 days each week
Examples:
- lifting weights
- working with resistance bands
- body weight resistance calisthenics - push-ups, pull-ups, planks, etc.
- carrying heavy loads
- heavy gardening

How to Be More Active:
what the science says

Self-regulation strategies are skills we use to direct our behaviors & actions to achieve a goal.

The following self-regulation strategies were strongly linked to increasing physical activity.

1. Track Your Physical Activity

research shows just tracking physical activity can increase engagement - and those who write down their objectives achieve 42% more of their goals than those who only think about them

2. Try Different Types of Movement

research shows having more choices for physical activity through trying different kinds, increases our engagement - and choosing movement that is simple and easily achievable increases the likelihood it will become a habit

3. Connect with Others

research shows having people who positively encourage our physical activity increases engagement - and those who share weekly progress updates with a supportive friend achieve 25% more of their goals than those who only write them down and 78% more of their goals than those who only think about them

4. Find Physical Activity You Enjoy

research shows enjoying movement leads to more positive feelings towards it, increasing engagement & the likelihood it will become habit

If recommendations on physical activity feel overwhelming, try to remind yourself - even a single session of moderate-intensity movement can change your day:

just 10 minutes can improve your mood

just 20 minutes can improve your overall mental health and reduce stress and symptoms of anxiety & depression

so try 10 minutes, then try 20 - and just go from there.

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grazie · sea you next time · arrivederci

Sea My View 7/14/26 Sea My View 7/14/26

How to Sleep Better: according to science

Dive into the science behind better sleep - learn practical, research-informed strategies to help you sleep better, naturally.

From understanding our circadian rhythm and sleep pressure to evidence-based practices we can start using tonight – here, you'll find everything for better sleep!

sleep shapes our bodies and minds - just as the lunar cycle shapes the rhythm of the tides

The Four Essentials for Better Sleep

1. wake up around the same time

2. morning sunlight, ~1 hour before 10am

3. exercise regularly

4. sleep 7 or more hours every night

What is Restorative Sleep?

Restorative sleep is a personal (subjective) experience, rather than a universal standard.

According to expert sleep specialists - sleep is restorative if we wake up feeling better than we did before we slept - defined by:

feeling more awake and ready for the day
thinking more clearly
feeling happier, more emotionally content
having more energy
experiencing a greater sense of well-being

American Academy of Sleep Medicine and Sleep Research Society recommend:
adults regularly sleep 7 or more hours per night to promote optimal health

Stages of the Sleep Cycle

Restorative sleep is about more than just time - it depends on how the brain progresses through the sleep stages each night.

We need adequate time in each stage for the brain and body to carry out the essential functions that support our overall health.

Awake → N1 → N2 → N3 → N2 → REM → repeat

Stage N1 - initiation of sleep

5% of total sleep
first & lightest stage, easy to wake during
breathing remains regular

Stage N2 - maintenance & consolidation

45% of total sleep
longest stage, preparing for deep sleep
heart rate and body temperature decrease
brain processes newly learned information and skills into long-term knowledge

Stage N3 - physical restoration

25% of total sleep
deepest stage, hard to wake during*
repair and regrowth of tissues
building of bones and muscles
strengthening of immune system

*30-60 mins of mental fogginess (sleep inertia), usually occurs if awakened in this stage

Stage N2 - transition

brief return to lighter sleep before REM

REM - dreaming & debated purpose

25% of total sleep
no scientific consensus on function
associated with dreaming & nightmares
not considered a restful sleep stage
brain activity similar to being awake
temporary muscle paralysis

The Science Behind Restorative Sleep

Research highlights the importance of restorative sleep for both physical and mental health - a necessary support for our bodies and brains to recover and function effectively.

improves mental health - reduces symptoms of depression and anxiety
improves metabolic health - supports healthy weight management and decreases risk of type 2 diabetes
enhances attention - improves our ability to learn more efficiently, react faster, and respond better to changes
supports memory - essential for processing new information and preparing the brain for future learning
enhances executive performance - improves our ability to pursue goals, problem-solve, control impulses, make decisions, and pivot when things change
strengthens emotional regulation - improves our ability to navigate emotions and better handle stress
improves accuracy & productivity - reduces the frequency of mistakes and enhances coordination and balance
*regularly sleeping less than 7 hours per night
poor mental health - increases rates of anxiety and depression
emotional instability - impacts our ability to accurately process & respond to emotions, increases impulsivity & conflict with others
risk of death - insufficient sleep increases risk of death by 6-15%
cardiovascular diseases - increases risk of high blood pressure (~1.4x more likely), heart disease, stroke (~17% increased risk)
metabolic syndrome - increases risk of obesity (~1.5x more likely) and type 2 diabetes - increases hunger levels, caloric intake, and insulin resistance
impairs attention - makes it harder to think clearly & respond appropriately to situations
impairs memory - makes it harder to learn and remember new information
disrupts executive functioning - makes it harder to plan, pursue goals, change behavior, make decisions & problem-solve

How to Sleep Better:
what the science says

The body relies on two key internal systems to regulate sleep:
circadian rhythms & sleep pressure

Understanding what influences these systems, allows us to create evidence-based practices to effectively support them - helping us sleep better.

a 24-hour internal timing system - regulating* alertness and sleepiness in response to light
*and other essential functions
sleep pressure increases* the longer we are awake - making it easier to fall asleep, then reduces as we sleep - helping us feel more alert the next day
simplified process -
*energy is used → ATP breaks down → adenosine increases → sleep pressure increases
more detailed process -
*energy is used → ATP breaks down → adenosine gradually accumulates in the brain → adenosine binds to and activates adenosine receptors → sleep pressure increases → supporting healthy sleep

5 Evidence-Based Practices for Better Sleep

1. Keep a Consistent Sleep Schedule

To create a consistent sleep schedule that supports circadian rhythms & homeostatic sleep drive - focus on the following elements:

consistent wake time* - waking up around the same time ensures predictable morning light exposure - supporting circadian rhythms

wakefulness - spending enough time awake allows adenosine to accumulate, increasing sleep pressure and making it easier to fall asleep

sufficient sleep opportunity - sleeping long enough allows sleep pressure time to dissipate, helping us feel more alert the next day

consistent bedtime - sleeping around the same time every night ensures predictable light exposure - supporting circadian rhythms

*prioritize consistent wake time before bedtime - more beneficial for stabilizing circadian rhythms

2. Set the Clock, Protect the Clock

When it comes to circadian rhythm support - light is the single most important and only definitive influence helping synchronize our internal rhythms to our external environment.

Prioritize Morning Sunlight

exposure to early morning light aligns circadian rhythms - improving sleep quality

experience morning light to synchronize circadian rhythms - aim for ~1 hour of sunlight before 10AM (most important)
spend time outdoors during daylight hours to help reinforce circadian rhythms - aim for ~30 minutes of sunlight after 3PM

Evening Light Management

exposure to artificial lighting at night delays circadian rhythms - worsening sleep quality

reduce indoor lighting
reduce screen time - limit 2 hrs before & restrict entirely 30 mins before bedtime
limit exposure to urban light pollution - vehicles, street & building lights, signs

3. Regularly Move Your Body

Regular exercise makes it easier to fall asleep & improves overall sleep quality, by increasing sleep pressure & improving mental health.

exercise accelerates energy use, increasing adenosine, increasing sleep pressure -
making it easier to fall asleep
exercise lowers stress, anxiety & depression and improves overall mental health - improving sleep quality

4. Limit Long, Late in the Day Naps

Naps can reduce accumulated sleep pressure, potentially interfering with nighttime sleep.

However, if strategic, naps can boost positive mood and reduce self-reported sleepiness.

For best results, researchers recommend:
30-minute, mid-afternoon naps
plus ~10 mins to fall asleep

5. Consider Your Caffeine Intake

Caffeine blocks adenosine receptors, reducing sleep signals to the brain - prolonging wakefulness and negatively impacting sleep.

Generally, research suggests sleep disruptions are more likely to occur, the more caffeine we consume and the later we consume it.

Caffeine affects everyone differently though, and research on sleep disruptions are inconsistent.

Thus, recommendations on how much caffeine is acceptable and at what time in the day to stop, depend on our individual responses to it.

Navigating the Noise

exploring common claims lacking evidence

Popular Sleep Recommendation:

reasoning: supports our body’s natural, nightly internal temperature drop
Peer-Reviewed Research:
✅ body temperature decreases as we prepare for deep sleep (Stage N2)
❌ we do not need to cool our rooms that low
research supports sleep being most efficient and restful when nighttime ambient temperature ranges between: 20–25°C (68-77°F)
not until temperatures increased to 30°C/86°F did sleep efficiency significantly drop