Proper exercise is helpful to sleep, and exercise can really improve sleep, because it can regulate autonomic nerves, shunt and inhibit brain excitement. Let's share with you that proper exercise helps you sleep. Come and have a look if you are interested.

Proper exercise contributes to sleep. 1 How does exercise help you sleep?

First of all, the intensity of exercise will cause physical fatigue, and the brain's fatigue response to the body is to increase deep sleep time. Furthermore, aerobic exercise can avoid flattening the body temperature rhythm curve. After exercise, the peak body temperature is at a high level, and once it is reduced, it can be lower than before. When the body temperature drops, people will feel sleepy, so you will feel better at night after exercise.

For long-term insomnia, you can try to use exercise to improve sleep quality. It should be noted that although exercise can help you fall asleep, it also has certain limitations. For example, inappropriate exercise intensity and exercise cycle can easily affect night sleep.

High intensity exercise

After exercise, lactic acid produced by muscles will accumulate in large quantities, and lactic acid will be transmitted to the central nervous system to stimulate the secretion of endorphins. High-intensity exercise and a lot of exercise promote the secretion of endorphins, which makes people excited and more awake. At the same time, the pain caused by lactic acid can also stimulate nerves and make the brain more active.

Exercise before going to bed.

During exercise, only a part of the heat provided by ATP consumed in the human body is supplied to muscle cells to contract, and most of it is converted into heat energy, which will make the body feel hot. Therefore, exercise is too close to sleep time, and rising body temperature makes brain cells active, which is not conducive to sleep. Therefore, there is also a saying that exercise before going to bed is undoubtedly giving yourself a cup of pure black coffee, which brings insomnia.

So how does exercise help you sleep more?

Strength and persistence are the key. It is found in the study that women exercise at least 3-4 times a week, and the intensity of each exercise is 75% of the maximum heart rate, and the exercise time is at least 30 minutes. An occasional day's exercise will not improve your sleep at night, but continuous exercise 16 weeks can help you fall asleep better, and the sleep time will increase by nearly 1 hour.

Exercise time is the key. Exercise too close to bedtime has a negative effect on sleep, so it is best to exercise at 1~5 pm. Of course, it is ok if your time is suitable for morning exercise, but try not to do it after 5 pm.

Aerobic exercise is better.

In the study of 20 10, Brazilian researchers found that brisk walking helped participants fall asleep, half an hour earlier than usual, and slept longer. Besides, swimming and cycling are also good aerobic exercises.

Proper exercise contributes to sleep. Proper exercise helps to relieve insomnia. However, everyone's insomnia and physical fitness are different, so how to exercise insomnia varies from person to person.

In the case of long-term insomnia leading to poor physical and mental state, we should not blindly carry out high-intensity exercise. The body needs enough sleep to repair the slight muscle damage caused by training and restore physical strength. In the absence of physical fitness, overtraining may aggravate insomnia, make people fall into a vicious circle, and then affect a variety of metabolic and endocrine functions, leading to endocrine disorders. Generally speaking, it is appropriate to exercise 3-4 times a week for about 30 minutes each time. The exercise methods are moderate-intensity aerobic exercise such as jogging, swimming and cycling.

In addition to choosing the appropriate intensity of exercise, exercise time is also very important. Insomniacs should choose morning, noon and evening to exercise, but they must not exercise at night, especially within 2 hours before going to bed, otherwise it will be counterproductive. In case of staying up late, insomnia and other bad rest, you should make up your sleep first. If you feel too tired, you should cancel the training plan for the day, or adjust the normal training to moderate and low intensity exercise to shorten the exercise time. Only by paying attention to scientific exercise methods can we fully explain that proper exercise can help relieve insomnia. No matter how you exercise for insomnia, if you can't persist for a long time, it will be difficult to achieve the expected results. Persistence and moderate exercise are very important.

Proper exercise helps sleep. 3 Exercise helps sleep.

1. What are the exercises that help you sleep?

1, "w" movement

This set of movements is designed to exercise the muscles of the back and arms, which helps to prevent hunchback and shoulders from leaning forward. First of all, the feet are slightly wider than the shoulders, the arms are raised, and the elbows are at right angles to the shoulder height; Keep your elbows bent, tighten your arms toward the center of your back, then relax and do it 20 times.

2, cat posture movement

This set of movements can fully activate the spine and help adjust the spine, pelvis and lumbar spine. First of all, lie prone on the floor, with your hands open shoulder width, your feet open pelvis width, and your head, trunk and buttocks in a straight line; Inhale slowly, raise your head slowly, sink your waist, be careful not to shrink your shoulders, then restore your posture and repeat for 5~ 10 times; Exhale, curl your body, turn your head inward, look at your navel, and then resume your posture. Repeat 5~ 10 times.

3, turn the waist movement

This set of movements can relax the spine and pelvis, help the parasympathetic nerves to be active, and thus help you fall asleep quickly. Lie on your back, feet together, arms straight, shoulders as close as possible to the ground; Bend the left knee 90 degrees, stretch it to the right, keep the posture for a moment, then do it on the other side, and repeat 5~ 10 times.

2. When is the best time to exercise in the evening?

During the period from 4 pm to 7 pm, people's hormone activities are in a good state, and their adaptability and nerve sensitivity are good. Therefore, the best time to exercise at night should be at night, two hours after dinner and before going to bed. Generally speaking, the exercise time can be arranged around 6 pm in winter and 7 pm in summer.

3. What kind of exercise is better in the evening?

The exercise plan in the evening is basically the same as the exercise plan in the morning. The key is to choose according to personal preferences and habits. Specific events include: dancing, doing exercises, doing work, practicing sword, playing Tai Ji Chuan, walking, brisk walking, jogging, swimming and so on. You can also play table tennis, badminton, fitness balls, fitness circles and so on in the brightly lit square. Middle-aged and elderly people exercise mainly in group dance, group gymnastics or health exercises, health exercises and so on. Evening exercise should also vary from person to person, especially at the beginning, not too intense, and then gradually increase the amount of exercise, according to their own physique and habits to choose the right sports and exercise intensity. In a word, you should master the principles of timely, moderate, moderate and moderate evening exercise.

Fourth, how many hours of sleep is appropriate every day.

There are individual differences between people. How many hours to sleep every day is appropriate. The key is to see if your sleep can ensure the recovery of your function. Some people, because they can fall asleep quickly, maybe four hours is enough, and some people may have to sleep for 8-9 hours during the day before they have energy. It's just that for most people, eight hours of sleep is almost enough. Sleep time should not be too much or too little, which is also conclusive, and can be realized from the feeling of sleeping more and less. So there is no standard value for how long you sleep every day, only a reference value, which depends on your physical condition. Perhaps it is the thinking mode of foreigners, and their research always likes to study a single factor. In fact, the human body is a very complex individual, and any physiological activity and any disease are the result of comprehensive factors. Just like heart disease, it is closely related to your exercise, work and rest, diet, congenital and other factors. How can just sleeping for 7 hours increase the risk of heart disease? I doubt the accuracy of their experimental design.