What should I do if I can’t fall asleep after strenuous exercise at night?

After dinner at night, many people habitually go out for exercise. This is actually a good habit. Exercise after dinner has many benefits, such as weight loss, promoting digestion, etc., but it is suitable to do some slow exercise at night, such as going for a walk outside, or doing yoga. In short, you must not do strenuous exercise at night, otherwise you will not be able to fall asleep after exercise. So what are some ways to promote sleep?

What should I do if I can’t fall asleep after strenuous exercise at night?

Strenuous exercise should be avoided before going to bed. The reason is that during strenuous exercise, the human body will release more adrenaline and other hormones, which will make people's emotions in an agitated state. It takes at least 3 hours for them to return to their original levels, so exercise before going to bed will hinder sleep.

Why might physical exercise help you fall asleep? Generally speaking, body temperature rises during daytime activities and drops during nighttime sleep. If your body temperature fluctuates greatly, it is easier to get deep sleep. Most people who have light sleep have a body temperature that is not too high during the day and not too low at night. If you want to raise your body temperature, exercise is the best way. If you actively exercise during the day and raise your body temperature, it will naturally drop at night. In addition, regular exercise can relax the body and mind, and the moderate feeling of tiredness can make people fall asleep more easily. The effect of exercise on sleep is related to the amount of exercise. Moderate exercise or less can speed up the time it takes to fall asleep and deepen the depth of sleep. Vigorous exercise may not make people fall asleep faster, but it can make people sleep more deeply in the second half of the night. It should be pointed out that exercise should not be done too close to sleep time. If you exercise before going to bed, your body temperature will rise, making it difficult to fall asleep.

Some sleep experts believe that it is best to exercise 6 hours before bedtime.

Why you need a good night's sleep

During sleep, the body's digestion and metabolism do not stop, but the rate slows down compared to daytime. The body still needs a lot of nutrients to carry out important life activities, including body repair and recovery. So a good sleep is essential for repairing the body.

Eating too much before bed

Many people feel hungry after exercising and need to replenish energy. This is because the body's digestion and metabolism do not stop during sleep, but the rate slows down compared to daytime. The body still needs a lot of nutrients to carry out important life activities, including body repair and recovery. So a good sleep is essential for repairing the body. This is why many people supplement with protein powder or food after exercising in the evening, because the energy consumed at this time is to rebuild muscles and replenish glycogen throughout the night.

Drinking too much coffee before bed

Coffee, tea and alcohol should not be consumed before bedtime. Coffee and tea both have a refreshing effect and shorten the time of deep sleep. Although alcohol can speed up the onset of sleep and deepen sleep, it can easily wake people up during sleep (people who have been drunk should have a deep understanding of this), so avoid consuming any food that may stimulate the nerves before bedtime. But it is okay to drink a glass of milk or yogurt.