First of all, exercise can really improve sleep.
It can regulate the autonomic nerve, so that the excitement of the brain is transferred and suppressed. It is found that regular low-intensity aerobic exercise has a good corrective effect on insomnia. How can we grasp the degree of exercise? 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. On this basis, through a period of exercise, gradually adjust the training plan according to your physical condition. Secondly, don't blindly carry out high-intensity exercise when long-term insomnia leads to poor physical and mental state. The body needs enough sleep to repair the slight muscle damage caused by training and restore physical strength. However, if you don't have physical fitness, overtraining may aggravate insomnia, which will lead you into a vicious circle, thus affecting a variety of metabolic and endocrine functions.
Lead to endocrine disorders. Thirdly, besides choosing the appropriate intensity of exercise, exercise time is also very important. Many people have this experience in college. After the evening self-study, they went to the playground for a few laps, and then their spirits continued to rise, and they couldn't sleep for a long time after turning off the lights. Why is this? Physical exercise accelerates the blood circulation of the body,
Visceral function is also stimulated and active, and it will take some time to return to normal rest. Therefore, insomniacs can choose to exercise in the morning, noon and evening, but they must not exercise at night, especially within 2 hours before going to bed, otherwise it will be counterproductive. Finally, in case of staying up late, insomnia and other bad rest, you should rest first to make up for your sleep time. If you feel too tired, you should cancel the training plan for the day, or adjust the normal training to mild low-intensity exercise to shorten the exercise time; If you feel good after sleeping, you can take part in sports normally.