1. Sympathetic nerve excitement: During exercise, the sympathetic nervous system is activated, resulting in the body being in an excited state. The excitability of sympathetic nerve may last for a period of time after exercise, thus affecting the quality of sleep.
2. Lactic acid accumulation: After exercise, lactic acid accumulation in muscles may lead to muscle soreness and stiffness, which may affect sleeping posture.
3. Accelerated metabolism: During exercise, accelerated metabolism may cause the body to maintain a high level of metabolism for a period of time after exercise.
4. Brain Excitement: During exercise, the brain releases neurotransmitters such as dopamine and endorphins, which may make us feel happy after exercise. However, the persistence of these neurotransmitters in the brain may lead to brain excitement, which in turn affects the quality of sleep.
5. Body temperature change: After exercise, the body temperature may rise briefly, and then gradually return to normal. Changes in body temperature may make it difficult for people to fall asleep.
To improve the quality of sleep after exercise, the following measures can be taken:
1. Moderate exercise: Avoid strenuous exercise within a few hours before going to bed to avoid affecting sleep.
2. Moderate stretching: Proper stretching after exercise helps to relieve muscle soreness and stiffness.
3. Control the intensity of exercise: choose moderate and low-intensity exercise, such as walking and yoga, to avoid physical excitement caused by high-intensity exercise.
4. Adjust diet: Avoid caffeine, sugar and high-fat foods after exercise, so as not to affect sleep.
5. Relaxation: Try relaxation techniques such as meditation and deep breathing after exercise, which will help to relieve brain excitement and improve sleep quality.
6. Keep a good habit of work and rest: Develop a regular work and rest time and ensure that you go to bed and get up at a fixed time, which will help to adjust the biological clock and improve the quality of sleep.
If insomnia persists after exercise, it is recommended to consult a professional doctor or health manager for targeted advice and treatment.