How long after exercise can you sleep?

Everyone knows the importance of regular exercise, but in real life, people have many misunderstandings when exercising. For example, many people do not do warm-up exercises before exercise, or choose the wrong sport, or exercise at the wrong time, etc. In addition, everyone needs to be reminded that it is best not to go to bed immediately after exercise. So how long do you need to wait before you can go to bed after exercise?

How long after exercise can you sleep?

Activities are different from exercises. Some exercise at night is good for digestion and weight loss. But you can't go to bed immediately after strenuous exercise. Because after exercise, blood circulation speeds up and people become excited, and sleeping immediately will affect rest. Therefore, the correct way should be to exercise one hour after a meal, and it is better to rest for two hours before going to bed after exercise.

Taking a nap will disrupt your daily routine, disrupt the brain's biological clock, and also affect the circulation of Qi and blood. It is recommended to avoid it.

Suggestions: It is recommended not to reverse the biological clock, eat a light diet, low in salt and fat, avoid spicy, irritating, raw, cold and greasy food, pay attention to keeping warm and resting, and avoid excessive fatigue.

1. Explanation of aerobic exercise terms

Aerobic exercise refers to physical exercise performed by the human body with adequate oxygen supply. It is characterized by low intensity, rhythm, and long duration (about 15 minutes or more). The exercise intensity is moderate or upper-middle level, that is, 75% to 85% of the maximum heart rate (220-age).

2. Go to bed at least one hour after exercise

Sleep research experts have said that good sleep is an important part of a healthy life, and improving sleep quality can improve both physical and mental health. Treating insomnia through aerobic exercise can effectively avoid the side effects of drug treatment. The researchers also reminded that it is best not to schedule exercise one hour before going to bed. For people with less free time, "exercise for an hour in the morning is more beneficial to the body than sleeping in bed for one more hour."

3. Exercise for 30 minutes every other day and add one hour of sleep

This survey confirmed that if people with insomnia exercise for about 30 minutes every other day, their average sleep time can increase by 1 hour after 4 months. Moreover, a study published by the American College of Sports Medicine showed that the effect of exercise in helping sleep is related to the form of exercise. Flexibility training is not as effective as aerobic exercise in improving sleep quality. Experts analyze that this may be related to the fact that aerobic exercise can increase body temperature and relax the whole body. At the same time, the moderate fatigue produced by aerobic exercise can also stimulate the human body and make people enter a deeper sleep. Therefore, people who often suffer from insomnia can improve their sleep by doing exercises such as walking, jogging, and cycling.