Have you always been an avid exerciser? Have you adjusted your exercise regime as your body has changed? Are you still burning the candle at both ends? Your answers to these questions and many more impact the quality of your sleep.
Most of us require exercise and the corresponding endorphin rush to “survive” and get through our day to day activities. Don’t get me wrong I still love waking up and taking that five mile run on the streets, treadmill or even better on the boardwalk or beach. As I get older, I’ve just realized that I had to perform my daily exercises ‘smarter’. When you sit down and take the time to think about the benefits of exercise for your mind and body, the list would go on and on.
Let’s think about your best days of exercise, activity or athletic achievement. Were they directly related to hydration and sleep? If we gave this a little bit of thought, I think we would all come to realize that these two components were directly related to our performance.
When you take care of yourself and exercise regularly, you will most likely notice that your mind and body feel sharper throughout the day and you will sleep better at night. Research has shown that physical activity can provide excellent benefits for your nighttime sleep. Making exercise part of your daily routine may contribute to an overall healthier body and more peaceful night’s sleep.
When and how much should you exercise?
Regular exercise in the morning or early afternoon have been proven to be the most beneficial times of day to exercise.
The Physical Activity Guidelines published US Health & Human Services Department recommend a MINIMUM of one hundred fifty (150) minutes of moderate to rigorous exercise weekly for “Substantial Benefits” and note that additional benefits are gained for exceeding three hundred (300) minutes.
At Therapist Preferred, we believe that any and all activity is a positive and encourage you to find the time to exercise for a healthier you!
Is there a better time of day to work out?
As mentioned above, research has shown that there are optimal times of day for working out to maximize the direct health benefits on the body
Interestingly, morning workouts seem to have the greatest effect on influencing one’s sleep. Early afternoon exercise plays a close second to leading to a good night’s sleep. This early afternoon time of exercise leads to an increase in overall body temperature by about three (3) degrees. As the body’s temperature decreases over time and resets, the body’s autonomic nervous system will trigger a response that induces drowsiness for sleep.
Not everyone who exercises will experience the increased sleep benefits described but again, exercise will benefit your general wellness.
How can exercise affect your sleep?
Through decades of research exercise has been shown to improve overall sleep quality. Exercise has been known to increase the length of time we all spend in ‘deep’ sleep. This REM or ‘deep’ sleep is where the body tends to do its best healing. Deep sleep has a direct link to improving immune function, increasing cardiovascular health as well as helping to manage stress and anxiety.
Do you ever have difficulty sleeping?
Some people find it difficult to fall asleep and or stay asleep. Ever notice the connection this has to our daily stress? Most people don’t even realize the effect that stress has on our bodies. This can cause decreased appetite, restlessness, and deficiencies in our quality sleep. One way to combat stress would be to implement a regular exercise routine. Along with healthy eating habits, exercise will certainly lead to better sleep patterns.
Even after regular exercise and healthy eating, some people still may suffer from irregular sleep. Natural sleep aids, like melatonin, may be a good option in those situations after consulting your healthcare professional. Melatonin is commonly combined with CBD to help you relax and sleep more naturally.
Therapist Preferred’s CBD Soft Gels with Melatonin combine our premium, THC Free 25mg Soft Gel with 1mg of Melatonin. As mentioned in our previous post, we recommend taking 1-2 of these capsules 30 to 45 minutes before bedtime for a more restful sleep.
Sleep is such an integral part of our health and wellness routine so make sure you are making it a priority!
About the Author:
Doug Geller is a Doctor of Physical Therapy and co-founder of Therapist Preferred. He leads an active lifestyle which includes playing soccer and basketball. You will always find him on an epic peloton ride and/or run as he is an avid exercise enthusiast. To support his needs as an athlete, he utilizes Therapist Preferred’s sports cream daily for muscle recovery and soft gel capsules for everyday wellness!
Read the Therapist Preferred story here.
With greater focus on health, wellness and immunity in the world right now we’ve been getting a lot of questions from customers and potential customers about the various methods of taking CBD and the recommended dosages of each method. To help answer these questions, we want to provide a brief outline of Therapist Preferred’s products.
First, let’s briefly discuss what Cannabidoil (CBD) is to better frame the discussion. CBD is a compound that is naturally produced by the cannabis plant and the oil is widely available in various formats throughout the world.
The body has an Endocannabinoid System (ECS) that is activated by endocannabinoids produced naturally by the body. Science has shown that the ECS also responds to external cannabinoids, like CBD, to produce a variety of positive benefits.
CBD oil is primarily extracted from the Cannabis Sativa (hemp) plant, the taller and more fibrous cousin of the Cannabis Indica plant. Cannabis Indica produces large amounts of tetrahydrocannabinol (THC) and thus is cultivated for marijuana. While legalized in many states for recreational and/or medical use, Cannabis Indica is classified as a controlled substance by the Federal government.
And just to be clear, hemp is NOT marijuana. In order to be legally cultivated through the 2018 Farm Bill, there must be less than .3% THC. The CBD oil in Therapist Preferred’s products are made from PCR hemp which is a CBD rich strain containing up to 10x the concentration of generic industrial hemp and no discernible amounts of THC. You can check out the 3rd party lab results on all of our products here.
While CBD products are widely distributed, the Federal Drug Administration has not broadly opined on the medical uses, so we can’t, and will not make any medical claims about our products. You should always speak to a licensed medical professional before taking any new products.
For the further discussion of methods and dosages for CBD below, we will focus on just the methods that Therapist Preferred carries- capsules, gummies, tinctures, topicals and yes, even dog treats.
Soft Gel Capsules
There are many reasons people prefer taking soft gel capsules over the other available options including the fact that you will always know the exact dosage. Our capsules are small, tasteless and odorless making them easy to take by most people either at home or on the go.
We have two different Soft Gel Capsules, both with 25mg of our premium CBD per soft gel with the only difference being Melatonin.
CBD Soft Gels for Everyday Wellness – As the name suggests, these easy to swallow, water soluble capsules are for everyday use as part of your overall regimen. We recommend taking 1-2 soft gels daily at a consistent time period (i.e. morning, nighttime). Customers commonly start with one initially and add a second if needed.
CBD Soft Gels with Melatonin for Sleep: These capsules contain the same premium formula as the Wellness Capsules with the added benefit of 1mg of Melatonin. Therefore, they are intended for nighttime use only. We recommend taking 1-2 of these capsules 30 to 45 minutes before bedtime for a more restful sleep. Many people take these capsules prior to a long flight as a replacement for prescription sleep aids. (Note- make sure the plane is in the air first; last summer I made the mistake of taking the soft gel right after boarding an overnight flight, only to have the flight canceled!)
Both soft gel capsule products come in a bottle of 30.
We are excited to have recently released a new formula for our gummies with 30 per bottle. These cube shaped gummies combine a delicious green apple flavor with 10mg of premium CBD in each one and lightly coated with organic cane sugar. Made with clean ingredients, our gummies are vegan, gluten free and of course, THC Free.
As mentioned, each gummy contains 10mg of CBD so we recommend 1-3 per day. The cubes can be easily cut in half to allow you add in increments of 5mg to find the right balance for you.
Using a dropper to place CBD oil under the tongue is commonly referred to as taking it “sublingually”. The sublingual gland is a vein under the tongue that allows for rapid absorption into the bloodstream so it is amongst the most popular delivery methods.
Our Mint Flavored Tincture uses olive oil as the carrier oil creating a refreshing combination without the “earthy” after-taste often associated with this delivery method.
Each bottle contains approximately 30 servings (a full dropper) with 15mg of premium CBD per dropper. We recommend starting with 1 dropper daily- morning or night and the beauty of a tincture is that you can easily take more or less. People often drop CBD oil into their daily morning beverages (coffee, tea, smoothie, etc) although doing so will generally bypass the sublingual vein, making it slightly less effective.
For many people, their introduction to the world of CBD is through a topical product like a cream, a balm or a salve designed to treat your body “locally”.
At Therapist Preferred, we currently only carry creams as our research and development process has showed us that CBD creams provide the best combination of rapid absorption and ease of use. Unlike salves, CBD creams are made with water so they generally absorb better with little to no residue.
Therapist Preferred currently carries two CBD cream products coming in different sizes and concentrations.
First, our best selling CBD Sports Cream which comes in an easy to use 4oz pump bottle. Each bottle contains 200mg of our premium CBD with a calming combination of menthol, camphor, peppermint, lavender and other essential oils. This cream rubs in easily and won’t stain your clothing. We recommend using a “nickel” size amount of cream 2-3 times a day on the areas you are looking to treat.
Our other cream is our new “on the go” Unscented Cream which has proven to be very popular already. This cream is highly concentrated with 250mg of CBD in a 1oz air pump. We know many people are scent averse or have strong allergies to essential oils, so this cream is a perfect alternative. Given the concentration, using a “dime” size amount 2-3 times a day should work well.
CBD is safe for pets and works in the same way as it does for humans in conjunction with the body’s naturally producing Endocannabinoid system.
Our CBD Dog Treats combine 2mg of our premium CBD with a vet-formulated beef flavored bite sized treat in a bag of 30 treats. As a general rule, we recommend 1 treat for every 25lbs and those dogs under 15lbs should take a half a treat.
Hopefully this has answered the questions that may have brought you to this page. If you have additional questions or want to set up a phone consultation to determine the right products for you, please email me at email@example.com.
About the Author
Brett Ehrlich is a sports marketing executive turned CBD entrepreneur as the co-founder of Therapist Preferred. Currently on the road to recovery after recent knee surgery, Brett takes a daily CBD Softgel and applies the CBD Cream topical 2-3 times a day to his knee so he can get back to his super active lifestyle including golf, tennis, basketball, indoor cycling, running and squash.
Read the Therapist Preferred story here.
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Brett and Ronnie discuss the full suite of Therapist Preferred’s products that have been highlighted throughout the year.