There must be. This will affect development. Nearly13 of a person's life is spent in sleep. However, due to the increasing pressure of work and life, more and more people are beginning to worry about insomnia. Many people are also aware of the role of exercise in treating insomnia, but experts remind that Ms. Jiang, 40, has been having sleep problems. A friend told her that exercise is very effective in treating insomnia, and many people have cured insomnia in this way. You can try. As soon as Ms. Jiang heard this, she immediately put it into action, got a fitness card, and went straight to the gym after work every night to do aerobics, Latin dance, yoga and physical training, and did everything she could. She exercises for nearly an hour and a half every day. When she got home, it was already 9 pm. After going to bed, people are as tired as falling apart, but their heads are clear and they can't sleep, which is even worse. She doesn't understand why exercise therapy doesn't work for her. In this regard, Zhang Xiangyun, chief physician of the Department of Clinical Psychology of the Sixth People's Hospital of the Province, explained that there may be two reasons for Ms. Jiang's insomnia after exercise: First, strenuous exercise before going to bed. Research by the American Sleep Association points out that exercise that causes a lot of sweating, or the interval between exercise time and sleep time is too short, will adversely affect the quality of sleep. Second, excessive exercise, muscle aches all over the body, long-term mental stress after exercise, and easy to cause insomnia. According to experts, according to the length of insomnia, insomnia can be divided into three types: transient insomnia (within one week), short-term insomnia (one week to one month) and chronic insomnia (more than one month). Practice has proved that exercise has a certain effect on treating various types of insomnia. Taking part in regular physical exercise is one of the eight principles put forward by the American Sleep Association to improve sleep quality. Because physical exercise can accelerate blood circulation, promote metabolism, and promote the regulation of nerves and body fluids, in this process, the functions of various systems, including the nervous system in charge of sleep, have been enhanced. Therefore, exercise has a nonspecific effect on insomnia. Most people who exercise regularly are not prone to insomnia. However, experts also remind that some insomniacs unilaterally believe that the greater the amount of exercise and the more tired they are during the day, the better they will sleep at night. Blind participation in sports like Ms. Jiang is naturally unsatisfactory. Therefore, before choosing exercise, we should do the following four things. First, check your physical condition. Depression, physical illness and psychological stress can all lead to insomnia. Patients should first find out the causes of insomnia, so as to treat the symptoms. For example, insomnia is caused by physical diseases, such as brain lesions, chronic pain, hypertension, nocturia and so on. The basic diseases should be treated first. Insomnia caused by depression should be treated with psychotherapy and medication under the guidance of professional doctors. The second is to choose exercise. Choose sports that you are familiar with, mainly aerobic sports, such as brisk walking, running, swimming, cycling, aerobics, skipping rope, kicking shuttlecock, yoga, mountaineering, ball games and so on. For people with poor health, it is best to do moderate exercise, such as Tai Chi, Qigong, morning walk, etc., and wake up slowly. For healthy adults, you don't need to exercise every day to achieve good results. Regular aerobic exercise, such as walking, jogging, swimming, aerobic or cycling, is good for improving sleep, 3-5 times a week for 30-60 minutes each time. And exercise is not necessarily a special exercise. After work, go to the supermarket to buy food. In fact, walking is a "good medicine" for blindly treating insomnia. If you can walk 5000 to 10000 steps every day, most people's insomnia problem can be solved. The third is to choose the best exercise in the morning and afternoon. A large number of scientific studies show that morning and afternoon exercise has a significant effect on improving sleep. According to the research data about sleep and exercise, exercise is better in the morning, 9 ~ 10 and 4 ~ 5 pm, and the air is relatively fresh in these three periods. In addition, you should choose a quiet and flat place to exercise. Choosing morning exercise can make your mind clear and your study and work effect good; Choosing afternoon exercise can eliminate the tension and fatigue of the day; If you choose to exercise at night, you'd better finish it one hour before going to bed, and don't do too much exercise to avoid falling asleep after exercise. Some people can't sleep for half an hour, but get up and exercise again, which will delay their sleep time and lead to insufficient sleep time. The third is to master the amount of exercise. Mainly the intensity and amount of exercise. Exercise intensity is generally evaluated by the heart rate immediately after exercise, which should be within the range of [(220- age) × 60% ~ 85%] beats per minute. The amount of exercise is evaluated by distance, frequency and time, and it should be adjusted according to one's age and physical condition. Set it at a low limit from the beginning, and then consider slowly increasing the amount of exercise after the body adapts. Exercise for more than 30 minutes each time, and prepare and organize activities for at least 5 minutes. In addition, exercise should end at least half an hour before meals and start at least half an hour after meals. After the exercise, the body should not only feel relaxed and happy, but also feel moderately tired (referring to those who can recover their physical strength in about half an hour). Without fatigue, there will be no improvement and the effect will not be obvious. Finally, experts also stressed that physical exercise to prevent insomnia should be based on the principle of perseverance and moderate exercise, and choose appropriate physical activities according to one's physique, physical fitness, foundation and hobbies. Once the exercise plan is made, it must be implemented step by step. It usually takes more than 4 weeks to get used to it. After adaptation, we should carry out the exercise to the end in order to achieve good results. Moreover, fishing for three days and drying the net for two days will not help solve the sleep problem.

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