2. Proper exercise helps to improve sleep.
But whether it is suitable for fitness at night depends on different people's work and rest habits, but no matter when you exercise, you should stop exercising one hour before going to bed so as not to affect your sleep. 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. From the health point of view, 2 1 o'clock to 23 o'clock is the best time for human body to go to sleep, because this time is the best time for the twelve meridians to recuperate. 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 and 23: 00.
3. Exercise intensity is another key factor affecting 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. Researchers at the University of South Carolina believe that bedtime exercise can actually promote sleep, reduce anxiety and raise body temperature.
For those who can only exercise at night, it is best to choose moderate aerobic exercise such as yoga, qigong, walking slowly, so as to gradually calm down the body and mind and make a transition to a state conducive to sleep. And take a hot bath before going to bed as much as possible, relax muscles, 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 stage faster after falling asleep. I'm glad to serve you. I hope my answer is helpful to you. Thanks for your support and encouragement.