Having a good sleep is a good way of natural health. Many people have sleep problems, insomnia or poor sleep quality.
Exercise helps improve sleep quality.
A research found that for animals with biological clock disorders and poor sleep quality, exercise helps to regulate the biological clock and improve sleep, especially in the afternoon exercise is the best.
How to exercises is good for sleep?
Choice of sports
Different sports have different effects on sleep. Aerobic exercise improves sleep quality better than flexibility training. Aerobic exercise can increase the body's temperature and relax the whole body. And the moderate fatigue produced by aerobic exercise can also stimulate the human body to enter deep sleep.
The sport time
A lot of scientific data shows that exercise in the morning and afternoon has a significant effect on improving sleep. The best time period for exercise depends on your occupation, age or lifestyle.
Morning exercise is very conducive to sleep. If you insist on 30 minutes to 1 hour of exercise every day, whether it is running or other ball sports, it is conducive to changes in body dynamics, deep sleep, and sleep efficiency will be very high.
But many friends find it difficult to spare time for exercise in the morning. Serving employees can choose to exercise for 30-40 minutes between 18:00 and 19:00 after get off work in the afternoon to produce higher levels of adenosine, so that they can speed up sleep induction when they fall asleep at around 24:00.
For the elderly, because they have a lot of free time during the day, it is difficult to stay asleep for a long time at night, so they are suitable for proper exercise in the morning.
It should be noted that it is not recommended to exercise before going to bed. It is best not to exercise 3 hours before going to bed. If we exercise, it will excite the sympathetic nerves, especially the release of excitatory neurotransmitters, which will make it difficult for us to sleep peacefully after we lie in bed and turn off the lights.
Exercise needs to pay attention to the appropriate amount. When exercising, you must grasp the amount of exercise. Excessive exercise will increase insomnia and affect the body's endocrine function, which is a vicious circle. If you exercise too much, whether in the morning or at night, your body is too exhausted, which is not conducive to sleep.
The effect will be better if you keep exercising in moderation every day. It is recommended to exercise no less than 3 times a week.
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