After dinner in the evening, many people will come out to exercise. In fact, this is a good habit. Exercise after meals has many benefits, such as losing weight and promoting digestion. Don't do too much exercise at night, or you won't be able to sleep after exercise. So what can be done to promote sleep?

What if I can't sleep after strenuous exercise at night?

To prevent excessive exercise before going to bed, because people will feel the release of a lot of growth hormones such as adrenaline during the whole process of excessive exercise, which will make people's mood in a generous situation, and it will take at least 3 hours to recover to the original level, so exercise before going to bed will hinder the quality of sleep.

Why can exercise help you fall asleep?

Generally speaking, people's body temperature rises during daytime activities and decreases at night when they sleep. If the ambient temperature fluctuates greatly, it is very easy to get high-quality sleep. Most shallow sleepers have low body temperature during the day and at night. Physical exercise is the best way to raise your body temperature. If you take the initiative to exercise in broad daylight and raise your body temperature, your body temperature will naturally drop at night.

Regular exercise can release stress from body and mind, and with proper fatigue, people can easily enter dreams. The influence of fitness exercise on sleep quality is related to exercise intensity. Physical exercise below the middle level will accelerate the time of falling asleep and aggravate the deep quality of sleep. Excessive exercise can not make people fall asleep quickly, but it can make people sleep deeper in the middle of the night.

It should be emphasized that fitness exercise does not have to be too close to bedtime. If you exercise before going to bed, your body temperature will rise, leading to sleep.

Some authoritative experts on sleep quality believe that it is best to exercise six hours before going to bed.

Why do you need high-quality sleep at night?

In terms of sleep quality, the digestion, absorption and metabolism of the human body will not stop, but the speed will be eased compared with that in broad daylight. The human body still needs many nutrients to carry out key life activities, including the maintenance and recovery of the human body. Therefore, good sleep quality is particularly important for human body repair.

Eat too much before going to bed

Many people are hungry after exercise and need to replenish their kinetic energy. This is because in terms of sleep quality, the digestion, absorption and metabolism of the human body will not stop, but the speed is slower than that in broad daylight. The human body still needs many nutrients to carry out key life activities, including the maintenance and recovery of the human body. Therefore, good sleep quality is particularly important for human body repair. This is why many people supplement protein powder or food after exercise at night, because the kinetic energy absorbed at this moment is to rebuild muscles and replenish glycogen all night.

Drink too much freshly ground coffee before going to bed.

Freshly ground coffee, tea and white wine are not suitable for sleeping. Both coffee and tea can refresh the mind and shorten the time of high-quality sleep. Although ethanol can speed up sleep, it will also aggravate the quality of sleep, but it is very easy to wake people up during the whole process of falling asleep (people who have drunk alcohol should have a deep feeling), so avoid taking all kinds of diet combinations that may stimulate nerves before going to bed. But it is ok to drink a glass of milk or yogurt.

What if I can't sleep after strenuous exercise at night? 2. Fitness methods for people with insomnia

Rub each other with your hands.

First, rub your palms together until they feel slightly hot, then rub the backs of your hands together, and finally cross your fingers and rub each other. The acupoints on the hand are relatively dense, and rubbing these acupoints often can play a health care role for their corresponding internal organs.

Breathe on your back for 3 minutes.

Relax and lie on your back in bed, take a deep breath, let your stomach swell up, and then exhale slowly, and so on for several times. This action can exercise the internal organs of the whole body, relax the blood vessels and nerves and exercise rhythmically. It is not only conducive to digestion and phlegm, but also conducive to stable sleep.

Bend over for 3 minutes.

Stand with your feet shoulder width apart, then gradually bend down and touch the ground with your hands, once every two seconds, 30 times, 1 min. At first, you can bend a few times less and gradually increase. This kind of exercise can increase the anti-stress ability of cerebral blood vessels, and can also relieve the migraine that plagues many people.

Cold water bath for 3 minutes

Scrubbing the whole body with cold water can promote blood circulation throughout the body. I will feel cold at first, but it will be hot after 5 minutes, and I will feel very comfortable, which can prevent cardiovascular and cerebrovascular diseases.