What to do if you have trouble sleeping after exercise?

I believe everyone has had the experience of having trouble sleeping after exercise. I originally hoped to have a good night's sleep after sweating during exercise, but the exercise caused me to have poor sleep. In fact, this is because the brain is overexcited after exercise. Although the body is tired, the nerves may be in a tense state, which leads to insomnia. What kind of exercise can improve sleep quality? Here are the methods I have collected for you.

1. Avoid strenuous exercise before going to bed. Moderate exercise can make people feel slightly tired, speed up the time to fall asleep, and deepen the depth of sleep.

2. The best time for exercise: 9:00-10:00 in the morning. 4:00-5:00 p.m. 7:00-8:00 p.m.

3. Do half an hour of yoga before going to bed to distract your attention.

4. Walking for an hour every morning or after dinner is amazingly effective in relieving sleep deprivation. Exercising for at least 3 to 4 hours in the morning every week will make it easier to fall asleep.

5. Soak your feet in hot water one hour before going to bed. The water temperature should be tolerable for your feet. Soak up to your ankles and rub the soles of your feet against each other. If the water is cold, add hot water to maintain the water temperature. Soak for 15 minutes, rub your feet with your hands, then get out of the water, cross your legs and rub the soles of your feet. Measure one inch from the heel (the 1st to 2nd joint of the index finger is one inch), use the thumbs of both hands to rub upwards to the Yongquan point, and rub your feet repeatedly for 5 minutes. Then do 10 abdominal breaths at a slow speed, 4-6 times per minute.

People who exercise regularly generally have better sleep quality. Exercise relaxes the body and calms the mind, and can eliminate depression and anxiety. Improvements in sleep are not immediate and may not be apparent until a week or two after starting exercise.

For healthy adults, regular endurance exercise, such as walking, swimming or cycling, 3 to 5 times a week, 30 to 60 minutes each time, is a common exercise prescription for improving sleep quality.

The above are the methods that the editor has collected for you. Regular exercise can make people feel happy, help relieve stress, reduce waking from dreams, and alleviate insomnia symptoms. Go to bed on time and adjust your biological clock. Even if you can't sleep, don't be anxious. Just lie quietly in bed and read a book. It is easiest to fall asleep, but read a light book. Do some exercise regularly every day to let your body get used to this rule. Once your biological clock is adjusted, you can fall asleep normally!