Urban people are under great pressure of work and life and have little free time, especially young people. Facing the rising career and more housework, they can't wait to learn how to separate themselves. Although with the development of economy, more people have established a strong sense of fitness, but time is really a problem, so some people choose to exercise at night. In order to take care of the bodybuilders with such a schedule, the business hours of many health clubs are extended to 1 1 in the evening. But is it good for health to exercise for a long time at night? Will it have a bad effect on sleep?
It is a well-known conclusion that exercise improves sleep, but there are different views on whether exercise before going to bed affects sleep. Sports physiologists and experts believe that different stages of physical exercise have different effects on sleep, and moderate physical exercise in the afternoon and evening can significantly improve sleep. Whether it is suitable for fitness at night depends on different people's work habits, but whenever you exercise, you should stop exercising one hour before going to bed so as not to affect your sleep. Experts explained that parasympathetic nerves are excited when people are asleep. It takes a preparation period for the human body to enter sleep. Sympathetic nerve is excited during exercise, and it takes some time to calm down gradually, so that parasympathetic nerve can enter the working state. But experts claim that from the health point of view, 2 1-23 o'clock is the best time for the human body to go to sleep, because this time is the best time for the human body to regulate the triple energizer meridian, the more important meridian in the twelve meridians. Theoretically, the triple energizer meridian is a meridian with hundreds of veins. People fall asleep at this time, which is most conducive to the rest of the body. So in order to have a good rest, if the work is not so busy, try to arrange the sleep time between 2 1-23 o'clock.
While paying attention to fitness time, exercise intensity is also a key to affect sleep. The general view is that evening exercise does not advocate intensive exercise, but there are different views. For example, a recent study found that doing moderate-intensity exercise 1 hour 90 minutes or 60 minutes before going to bed will not make it difficult for people to fall asleep, nor will it reduce the quality of sleep. Many other studies have similar findings. A researcher who specializes in observing this problem at the University of South Carolina in the United States believes that exercise before going to bed can actually promote sleep, reduce anxiety and raise body temperature. Japanese scholars believe that exercise before going to bed can promote the quality of sleep. His experiment confirmed that the quality of human sleep is closely related to rectal temperature. The faster the rectal temperature drops, the easier it is for people to fall into deep sleep. Studies have found that doing some light exercise such as jogging before going to bed can promote the temperature rise. Stop when you sweat slightly after jogging. At this time, the body temperature began to drop. When sleeping after 30-40 minutes, people will easily fall into deep sleep, thus improving the quality of sleep. However, researchers also know that there are individual differences in reality, that is, not everyone can benefit from bedtime exercise.
Therefore, exercise before going to bed will not affect sleep and cannot be generalized. It depends on everyone's specific situation. If you keep the habit of doing exercise before going to bed for a long time and it won't affect your sleep, there is no need to change it. Because everyone has everyone's work and rest habits, there is no need to imitate the so-called "healthy" habits. But if you are preparing to form a fitness habit, it is strongly recommended that you avoid strenuous exercise before going to bed. Jade Bird Fitness Club is open until 23 o'clock every day for the convenience of busy fitness enthusiasts during the day. However, the general manager does not advise people to exercise too late. For friends who can only exercise at night, he suggested that they should not choose too strenuous exercise, but choose aerobic exercise such as yoga, qigong and walking to gradually calm down their bodies and minds and make a transition to a state conducive to sleep. And try to take a hot bath before going to bed, wash away the fatigue of the day, relax muscles and promote blood circulation, and fall asleep smoothly, which will help shorten the time of falling asleep, reduce the time of shallow sleep, and enter the deep sleep period faster after falling asleep. Long muscles should do more anaerobic exercise and get enough protein, because this is something to promote muscle growth, and the quality of sleep is also very important.
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