Pre-Sleep Fitness Exercises to Help You Fall Asleep Quickly
Sleep, as one of the daily affairs, is actually a major event in life, accounting for one-third of our time. How to improve sleep has become a knowledge that we want to learn. So, how can we improve sleep? Can fitness help improve our sleep quality? Below, the editor will take you to explore it together.
Fitness exercise from several aspects affects sleep
1, Fitness exercise is very likely to affect the production of various hormones in the body
Fitness exercise can produce a large amount of endorphins, which is a substance that promotes sleep.
2, Regular fitness exercise can regulate the biological cycle rhythm
That is, the so-called biological clock. This influence is as strong as the influence of light on sleep.
3, Fitness exercise will increase body temperature
Before bed, do some light exercise such as brisk walking, which can promote body temperature rise.
Walking will make the body sweat, and then make the body temperature drop, so before bed, take a hot bath, will make it easier for the body to fall asleep.
4, Regular fitness exercise can make people happy
Helps to relieve stress, reduce nightmares, and alleviate insomnia symptoms.
5, Fitness exercise's impact on sleep is also related to the amount of fitness exercise
Moderate fitness exercise can make people feel a slight fatigue, accelerate falling asleep, and deepen sleep.
How to exercise and fitness to improve sleep quality
The best time for fitness exercise is in the afternoon 4-5 o'clock or in the morning, it is not advisable to do strenuous exercise before bed. Excessive fitness exercise before bed will excite the brain and will not improve sleep quality.
Fitness methods are different for people.
Such as swimming, brisk walking, cycling, climbing, jumping rope, etc., but it must be persistent.
During fitness exercise, keep a relaxed and happy mood.
For most people, appropriate physical fitness exercise can promote the secretion of inhibitory excitement substances in the brain, promote deep sleep, quickly relieve fatigue, and thus enter a virtuous cycle of sleep.
In addition, it is also beneficial to do moderate fitness exercise in the morning to improve sleep quality.
It can take one hour of stretching and walking exercise every day to help relieve many sleep problems.
Several fitness exercises for improving sleep problems have shown that fitness exercise can help the elderly fall asleep and maintain sleep.
Walking for one hour in the morning can surprisingly alleviate insomnia symptoms. People who exercise at least 3.5-4 hours every week in the morning are more likely to fall asleep;
If you do less than 3 hours of fitness exercise per week, it will not have much help for sleep problems.
People who exercise in the evening are more difficult to fall asleep than those who exercise in the morning, and the more fitness exercise in the evening, the smaller the improvement; the more moderate fitness exercise in the evening, the better the improvement.
In addition, doing some stretching exercises can also help to improve sleep, although the effect is small, but still has a certain role.
After fitness exercise, you should let your body quiet down for 2-3 hours, and you won't have sleep problems.
Sleep-promoting exercises to help fall asleep
1, Massage the acupoint of surging
When you are lying in the bed, you can massage the acupoint of surging by yourself: put one foot's heel on the other foot's thumb, do a reciprocating rubbing action until the heel of the foot is hot, then switch to the other foot.
Do this alternately, your brain's attention will be focused on the foot, after a long time, people will feel tired, and want to fall asleep. If you persist for a long time, it can also have a health-preserving effect.
2, Stroke the head
Stroking the head before bed helps improve blood circulation, can enhance brain cell nutrition, and slow down the aging of the brain. Stroking the head before bed can also improve sleep and improve sleep quality.
After a tense day's work, stroke your head, which can relax the nerves, eliminate fatigue, and let the brain rest well.
The comb should use horn comb, jade comb, wooden comb, the teeth should not be too sharp and too dense; combing force should be moderate, not too light or too heavy, the combing speed should not be too fast or too slow, you should finish combing, and you should do it 3 times a day, and each time 10 minutes.
3, Moderate aerobic fitness exercise
Moderate fitness exercise refers to the fitness exercise that makes you feel happy and not tired after exercise. Do 30 minutes of aerobic fitness exercise 6 hours before bed, and you should not do strenuous exercise right before bed.
It is better to take a 30-minute brisk walk and then slowly walk home, and then use hot water to soak your feet (soak the back of your feet), which can help you sleep.
People with poor physique are suitable for Tai Chi, Qigong, walking, etc., which are moderate fitness exercises. People with good physique can do jogging, slow cycling, etc., which are low fitness exercise amounts of aerobic exercise, which can increase the body's vitality.
4, Foot bath with hot water before bed
Taking a hot foot bath before bed can promote the expansion of the foot's blood vessels and accelerate blood circulation. The many acupoints in the foot can stimulate the effect of hot water, which has a health-preserving effect, especially for people with insomnia and foot veins.
Copyright statement: Picture and text are irrelevant, this article is shared for transmitting more information. If there are any errors in the source or infringed your legal rights, please contact the copyright owner with the proof of ownership, we will promptly correct, delete, thank you.
