First of all, exercise causes physical fatigue, and the brain's response to physical fatigue is to increase the time of deep sleep. That's why you sleep faster, deeper and heavier after exercise.

Secondly, under normal circumstances, people tend to be more awake after the body temperature rises; When the body temperature drops, people will feel sleepy and tired. Exercise is a process in which your body temperature rises and then falls, so you will feel better after exercise. The following are the types of exercises that help you sleep:

Aerobic exercise: Aerobic exercise is internationally recognized as the most effective exercise to improve heart rate and body temperature, which mainly refers to the whole body exercise that can last for more than 5 minutes. Including jogging, swimming, cycling, skipping, skating, skiing, boating and so on.

Jogging: it has the function of exercising and protecting the heart, making the myocardium developed and improving its function; Can promote blood circulation and enhance blood vessel elasticity; It can improve lipid metabolism, prevent and treat hyperlipidemia in blood, accelerate fat consumption, and achieve the goal of losing weight quickly; It can promote the metabolism of the whole body, enhance physical fitness and improve resistance.

Note: It is best to do simple warm-up exercises and stretch your muscles properly before jogging. Eat a little before running, and don't eat too many horses to run. It's best to wear well-fitting and comfortable sportswear to relax effectively.

Swimming: It's good aerobic exercise. Regular swimming can improve heart and lung capacity, improve metabolism and lose weight. Muscle relaxation, nervous relaxation, and a good mood. It can also exercise people's will and cultivate a brave and tenacious spirit.

Note: It is best to do a warm-up exercise before swimming to fully stretch your muscles. Try not to swim on an empty stomach. You can eat something properly before swimming, but don't be too full. You can't swim like a penguin.

In addition, swimming can also bring troubles caused by bacterial infection, and swimming for a long time may also lead to otitis media. So try to swim in clear water or prepare a pair of earplugs.

Each of us has different physique, and the exercise mode and intensity are also different.

According to your own situation, we should formulate a set of exercise methods that are in line with your actual situation, pay attention to step by step and stick to it for a long time. In addition, I need to remind you to exercise before 9 o'clock in the evening, otherwise it will be too late to exercise, which will make your brain too excited and delay your sleep time.

Therefore, moderate exercise helps sleep, and excessive exercise hinders sleep.