You may never guess the cause of insomnia, it’s actually related to exercise!

Many people suffer from "poor sleep". Some have difficulty falling asleep, some wake up from time to time, and some even cannot sleep all night. So what causes insomnia?

Modern people are under excessive pressure due to the fast pace of life, fierce competition in work and study. At the same time, people fail to develop the awareness and habit of physical exercise, which keeps the central nervous system of the brain in an excited state for a long time, that is, in a negative cycle of fatigue. Over time, it will cause autonomic nervous system disorders, slow sleep and poor sleep quality, and even develop into severe insomnia. Some people even have to rely on sleeping pills to get through every night.

Insomnia is quite common, seriously affecting work, study and physical health, and causing great distress to people. It can cause a series of damages to the body, including decreased thinking ability, decreased judgment, low immune function, endocrine disorders, etc. It may also be a cause of Alzheimer's disease, forgetfulness, diabetes, high blood pressure and obesity.

Long-term lack of sleep affects the human endocrine system and many biological metabolic processes, accelerates aging and shortens life. Long-term insomnia can also cause women's complexion to become sallow, dull, dry, with brown spots, dark circles, sagging eye bags, fine lines on the face, hair loss, etc.

If the body does not get enough rest for a long time, it will cause endocrine and metabolic disorders in women, and symptoms such as headaches, dizziness, memory loss, anorexia, nausea, fatigue, etc., which will seriously affect health.

Depending on the length of insomnia, insomnia can be divided into three types: transient insomnia, short-term insomnia, and chronic insomnia.

In general, exercise has a certain effect on various types of insomnia. Because physical exercise can speed up blood circulation, promote metabolism, and promote the regulation of nerves and body fluids. In this process, the functions of various systems, including the nervous system responsible for sleep, are enhanced.

However, some fitness enthusiasts show a persistent state of excitement and even suffer from persistent insomnia after exercising for a period of time. Some of them are accompanied by lateral hand paralysis. This is mostly caused by high-intensity and high-frequency exercise.

Scientific research has shown that the scientific exercise time for an average person is 60 to 90 minutes. Exercising for too long is not conducive to the recovery of physical fatigue and affects sleep.

Avoid exercises that use explosive force and excessive weights, as these factors can cause a sudden increase in blood pressure and increase the chance of injury.

Exercising too frequently can also cause the body's metabolic rate to be too high, and the body is always in a negative balance state of recovery. Over time, this can cause persistent excitement of the nerves and lead to insomnia.

Scientific fitness methods should be non-explosive and always within the controllable range of the body. After each exercise, you should give your body enough rest and recovery, and exercise every 1 to 2 days.

How to improve sleep quality

1. Sleeping direction

The earth's magnetic field lines radiate from the North Pole and extend through the ground to the South Pole. People should follow the direction of the magnetic field lines when sleeping, which is conducive to the smooth flow of qi and blood, reduces energy consumption, prolongs deep sleep time, and improves sleep quality.

2. Stick to a regular evening routine

7-9 pm: This is the time when blood circulation is active. Blood pressure rises at this time, so you should rest at home. 9-11 pm: This is the time for the human immune system to rest and filter toxins. It is also the most important time for the female endocrine system. You must rest at this time. This is a good time to listen to music, take a bath, make plans for tomorrow, or think about the good things you did today, and forgive and let go of your mistakes. 11pm - 1am: This is the time for the gallbladder to detoxify. This can only be done when you are in deep sleep, not just falling asleep. 1-3 am: This is the detoxification time for the liver, and it can only be done when you are in deep sleep. 3-5 am: It is the time for lung detoxification, and the lungs need cardiopulmonary exercise to detoxify. The time to get up should refer to the time when the sun rises in the local season. After the sun comes out, there is sufficient oxygen, which is suitable for exercise. Therefore, a normal person should get up at about 5 o'clock.

3. Develop good eating habits

Avoid overeating. "Eat well in the morning, eat enough in the afternoon, and eat less in the evening" is a popular expression for a good diet. Stay away from coffee, nicotine and alcohol before going to bed, as these will affect sleep quality.

4. Foods that help you sleep

Milk, walnuts, red dates, longan, wheat, lotus seeds, vinegar, sugar water, etc.

5. Choose the best time to exercise

After the sun comes out in the morning, there is plenty of oxygen, which is suitable for doing proper exercise; 3-5 pm is the time for bladder detoxification, and proper exercise helps urination function; 5-7 pm: is the time for kidney detoxification, and exercise helps the kidney excrete toxins. Developing a regular exercise habit can improve the quality of your sleep at night.

6. Take a bath before going to bed

A hot bath before bed can help relax your muscles and lead to a better night's sleep.