The so-called rational and moderate exercise for sleep includes three categories: the first is the work of the "fragmented" movement, such as getting up after a long period of sitting, work, crossing your legs to do sports; the second is about 30 minutes of aerobic exercise every day, jogging, swimming, square dancing, etc., you can use the excitement generated by the movement to inhibit the work of the excitement; the third is the yoga done before bedtime, breathing exercises and other soothing, sleep inducing exercises, used to alleviate the end of the day, the end of the day, and the end of the day. The third is yoga, breathing exercises and other soothing, sleep-inducing exercises done before going to bed, which are used to alleviate physical and mental fatigue at the end of the day and achieve the purpose of promoting sleep and complete relaxation.
Working employees should exercise for about 30-40 minutes after work from 18:00-19:00 p.m. to produce higher adenosine levels to accelerate sleep induction when they fall asleep around 24:00 p.m.
Working employees should exercise for about 30-40 minutes after work from 18:00-19:00 p.m. to produce higher adenosine levels to accelerate sleep induction when they fall asleep around 24:00 p.m. For older adults, moderate exercise in the morning is appropriate because of the more free time during the day and the difficulty of falling asleep for long periods of time at night. So the time when exercise works best is determined by an individual's occupation, age or lifestyle.
It's worth noting that you can't exercise 3 hours before bedtime. If you exercise, it excites the sympathetic nerves, especially causing the release of excitatory neurotransmitters, which can make it difficult to fall asleep quietly in bed with the lights off.
Exercise in moderation. If you exercise too much, either in the morning or at night, your body is too tired, but not conducive to sleep. It is recommended that you exercise no less than three times a week. If you can keep exercising every day, the result may be better.
In general, low-intensity, long-duration exercise is basically aerobic exercise, such as brisk walking, jogging, long-distance slow swimming, slow cycling, aerobics and so on. Tennis, basketball, soccer and other ball sports are competitive sports. You can choose different workouts according to your preferences.
Of course, this kind of workout doesn't need to be confined to a specific format. If you really don't have the time to plan your exercise, even going out for an hour every day after dinner will help you sleep.
To improve your sleep through exercise, you need to pay attention to the above items so that you can achieve the desired results. In addition, people who regulate sleep through exercise should also pay attention to the intensity of exercise to prevent muscle strain.