Moderate physical exercise in the afternoon and evening,
The improvement of sleep is still obvious.
Whether it is suitable for fitness at night depends on different people's work and rest habits, but no matter when you exercise,
Stop exercising one hour before going to bed to avoid affecting sleep.
Parasympathetic nerves are excited when people are asleep.
It takes a preparation period for the human body to enter sleep.
Sympathetic nerves are more excited during exercise,
It will take some time to gradually calm down and let the parasympathetic nerve enter the working state.
Considering health, 2 1-23 o'clock is the best time for the human body to go to sleep.
Because this time is the best time to recuperate.
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.
Therefore, in order to have a good rest, you should arrange your sleep time at 2 1-23.
Exercise intensity is also a key to sleep.
The general view is that evening exercise does not advocate strenuous exercise.
But there are different views. Doing moderate-intensity exercise 1 hour 90 minutes or 60 minutes before going to bed will not cause difficulty in falling asleep and reduce the quality of sleep.
A researcher in the United States believes that exercise before bed can 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.
Doing some light exercise before going to bed, such as jogging, can promote the temperature rise.
Stop when you sweat slightly after jogging.
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 not everyone can benefit from exercise before going to bed.
If it does not affect sleep, there is no need to change the habit of doing exercise before going to bed.
But if you are preparing to form a fitness habit, I suggest you avoid strenuous exercise before going to bed.
Don't choose too strenuous exercise. You'd better choose yoga, qigong, walking and other aerobic exercises, so that your body and mind will gradually calm down and transition to a state conducive to sleep.
And take a hot bath before going to bed, wash away fatigue, relax muscles and promote blood circulation, and go to sleep smoothly, which will help shorten the time of falling asleep, shorten the time of shallow sleep, and let you enter the deep sleep period faster after falling asleep.
Long muscles need to do more anaerobic exercise to achieve, but also take enough protein.
Because this is something that promotes muscle growth, the quality of sleep is also very important.