What should I do if I can't sleep well after fun running? Nowadays, many people exercise by running. Some people have no time to run during the day, so they can only choose fun running, but some people don't sleep well after fun running. Let's share what to do if they don't sleep well after a fun run. Let's have a look.

What should I do if I can't sleep well after a fun run? 1 Will fun running affect my sleep?

Excessive intensity of fun running will affect the quality of sleep. Generally speaking, fun run's 30-minute running training, about 5 kilometers, is a moderate-intensity exercise. It is done 2 hours before going to bed, which helps to relieve stress and make people feel comfortable, thus helping them fall asleep and improving the quality of sleep. However, if the running time before going to bed is too long, the heart rate is too fast, and the exercise is too intense, people can't make their heart rate return to normal within one hour after exercise, and the sympathetic nerve is in an excited state, so it is difficult to relax and fall asleep.

What should I do if I can't sleep well after a fun run?

1, soaking feet

Soaking feet with hot water before going to bed can dilate peripheral blood vessels of legs and feet, increase blood flow of feet skin, promote blood circulation, and also promote sleep. Usually at night 19-2 1 soak your feet with water at about 40 degrees Celsius. When soaking feet, it is best to let the water reach the calf, at least over the ankle. Note that the soaking time is not as long as possible, until the instep is red and the body sweats slightly.

Step 2 dim or turn off the lights in the room

The body's biological clock works according to the perception of light. In other words, as long as your sleeping environment is dark enough, your body will naturally go to sleep, so it is also a good way to tighten the curtains to promote sleep without the light of the mobile phone.

Step 3 hit your leg

After a fun run, your legs may be sore. You can relax before going to bed. Beating your legs with your fists will stimulate leg tissues and acupoints and promote blood circulation locally and even throughout your body. It is advisable to pat 10-20 minutes each time, which is helpful to relax muscles, relieve fatigue, calm down emotions and further promote sleep.

How does fun running help sleep?

1, find the running intensity that suits you.

The central fatigue caused by heavy exercise and high-intensity training is deeper, and the temperature rise is more obvious, which is not conducive to sleep, and everyone's physique is different. In order to avoid fun run's high-intensity telepathy, we can prevent it from affecting the quality of sleep. The simple way to judge is that if a person can talk normally after running, it is moderate intensity.

2. Try to finish as soon as possible

It is more appropriate to run at 7-9 o'clock, and it is not recommended to exceed 10. If it exceeds 10, it will be closer to sleep time. At this time, the sympathetic nerve is in an excited state, and the body temperature often cannot be lowered, which is not conducive to sleep.

3. Don't eat dinner after running

After the fun run, you can drink water and eat some fruit, but don't eat midnight snack, because once you eat too much, your stomach will be full and your stomach will begin to digest again, which has a great influence on sleep.

4. Stretch after running and take a hot bath.

Generally speaking, going for a run at seven or eight o'clock in the evening, stretching after running, and taking a bath and drinking water at home are actually sleepy. If you suffer from insomnia later, most of the reasons may be because you play with your mobile phone or think too much before going to bed.

How long can fun run to lose weight?

It takes about a month to see the slimming effect. 3-4 times a week for 30-40 minutes of fun running can consume excess calories, and each fun running for 30 minutes consumes about 250 calories. Stick to it for a month, you can lose 3-5 kilograms of weight, of which fat is about 1 kg. Long-term persistence can maintain a good figure, enhance resistance, skin care and anti-aging, and improve cardiopulmonary ability.

What should I do if I can't sleep well after a fun run? Will fun running affect my sleep?

Fun running may have some influence on sleep, and the correct fun running mode is helpful to sleep, while the wrong fun running mode may lead to insomnia.

Generally speaking, the body will feel tired after exercise, so it is helpful to sleep at this time, and fun running can also release the mood of the day and make the mood more relaxed, which are all helpful to sleep. Fun running also has many functions, which can ease the mood of the day, take away all the busyness of the day and make you feel more relaxed. Every time I stand on tiptoe and step on the runway, my body will feel very comfortable. Some people think that running can promote and improve sleep, because if the body is tired after exercise, it will be easier to fall asleep, the quality of sleep will be better, and it will be better to enter deep sleep. Other studies show that fun running can promote deep sleep, not only make you fall asleep as soon as possible, but also make your sleep quality better.

However, people will be in a relatively excited state after strenuous exercise, which may have a bad influence on sleep. Therefore, you must exercise moderately when you are running for fun. Jogging is recommended for fun running, with moderate speed and suitable for young people. If you run properly at night, you can go back and soak your feet with hot water, and you can easily fall asleep. After running, you can drink some warm water to replenish your body's water, but the amount of water should be moderate to prevent you from going to the toilet all the time at night. If you run for fun for a long time, you will be healthier, get up in high spirits the next day and work more efficiently.

Why does fun running cause insomnia?

There may be two reasons for insomnia in fun run. One is that the running time is too late, and the other is that the running exercise is too heavy and intense.

The fun run will be in a very exciting state. No matter physically or mentally, I can't sleep well at this time, so it's best not to be too late in the fun run. Running will more or less bring excitement to the human body, stimulate the blood circulation of the human body and make our sympathetic nerves more active. Therefore, Sao Nian suggested that everyone must start running earlier, which will make us enter a calm state as soon as possible after running, so that we can sleep better.

In addition, the time and speed of fun running also need to be controlled. If you run too hard, it may lead to insomnia. Generally speaking, don't run too hard for an hour after a meal, which will lead to hunger and affect sleep. Just sweat a little and finish the race easily. There is no need to put pressure on yourself. Besides, fun running is not suitable for daily exercise, because the body also needs rest and recovery. According to the authoritative investigation report of Copenhagen Heart Institute of Fredericksburg Hospital in Denmark, the healthiest running fitness intensity is to run three times a week for 144 minutes, and generally do not run for a long time; The running speed should be controlled at slow or medium speed, that is, about 8 8- 10 km/h 0 km/h.