Exercise and sleep may seem unrelated at first, but in fact, the two are closely related and can help improve the quality of your sleep. For those who are struggling with insomnia, we recommend incorporating exercise into your daily life.
For people with insomnia, exercise for health can help improve sleep quality by helping the body enter deep sleep faster and for longer. Regular exercise also helps reduce sleep problems, making you wake up feeling refreshed and ready to start a new day.
Exercising in the morning will help our body to be alert and ready to start the day with a clear mind. But if anyone has time in the evening before bedtime for 3-4 hours. Doing light exercise for 30-45 minutes, such as walking after dinner, will help with digestion and blood circulation. When we go to bed, we will sleep comfortably. And not feel tight and uncomfortable from indigestion, which will help us sleep well. And if we invite family members to exercise together, UFABET. It will also increase the relationship from the activities we do together.
Exercise does affect sleep, but it’s important to vary your exercise at different times of day. For example, if you exercise vigorously close to bedtime. You’ll only make your eyes blurry and make it harder to fall asleep. It won’t make sense if you exercise to sleep better, but you can’t fall asleep.
Therefore, it is important to do weight training, aerobics, and full body exercises from the evening until about 3 hours before bedtime, and 30 minutes to 1 hour before bedtime. It is also good to relax with easy exercises such as stretching or yoga. Exercising twice at the right time will help you relieve fatigue and get a good night’s sleep.
After a hard workout, the body produces lactic acid, a waste product that causes muscle fatigue. This can cause cramps if there is too much. However, cooling down or light movement after exercise, such as walking after a hard run or stretching after bodyweight exercise. Will help the body cool down gradually, allowing more oxygen to nourish the muscles. Lactic acid will gradually break down, reducing the chances of muscle pain after exercise. Therefore, don’t forget to cool down every time after exercising.