this story is part 12 days tipshelps you get the most out of your technology, home, and health during the holiday season.
when you think exercising For better sleep, yoga is probably the first thing that comes to mind.in the meantime Yoga definitely promotes deeper sleep and help you fall asleep faster, other types of exercise can work the same magic. So, if yoga isn’t your thing or you want to spice up your bedtime routine, do these other types of exercises to get a better night’s sleep.
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how exercise helps sleep
Working out can help you sleep in several ways. beginning, exercise reduces stress It allows you to quiet your mind before you go to bed so your thoughts don’t slam into your pillow at 100 miles per hour (100 miles per hour). Second, exercise requires you to expend more energy during the day, so you will naturally feel tired at night.
Physiologically, exercise works wonders in the body, and many of these benefits can lead to better sleep. But I do know that relationships exist. Some potential connections include: Endorphin rush from exercise And the fact that regular exercise helps your body settle into a healthy circadian rhythm.
Exercise also triggers a response in the body that theoretically can ruin sleep. Exercise temporarily increases cortisol levels and raises core body temperature. However, the majority of observational studies suggest that exercise promotes restful sleep at any time of the day.
walking
Target audience: People who need stress relief.
wonderful walk The outside may be the antidote to your sleep struggles. Walking at any pace is a relaxing way to unwind after a long day. Combining the benefits of exercise and contact with nature promotes well-being.
let’s try it: Sometime in the evening, go for a walk for half an hour, or if you have time. Choose your pace according to your mood for the day. Listening to calming music may increase the impact of a walk on sleep.
jump rope
Target audience: Anyone in need of a productive pastime.
jump rope It may not have come to mind as a sleep-inducing workout. Due to its rhythmic nature, skipping rope can soothe anxiety and heart palpitations before bed. The key is to count the reps. You can go as fast or as slow as you like, but either way, counting your jumps will help you focus on something other than all the stressors of your day. It’s like counting, but you get all the benefits of exercise at the same time.
let’s try it: Do 4 sets of 50 jumps with 1 minute rest between sets.
strength training
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Target audience: Those who need to burn off excess energy.
Some people claim that vigorous training, such as weightlifting, at night interferes with sleep, but research shows that’s not the case. Remember: If you’re worried you’re having trouble sleeping, try shortening or lowering the intensity of your strength-training sessions before bed.
let’s try it: a dumbbell Or a pair of dumbbells provides a more intense burn, but bodyweight strength training Light exercise before bed. Choose 2-3 exercises and do 3 sets of 10 reps each. Or try your circuit.
flexibility training
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Target audience: People who toss and turn from pain.
Aches and pains can really ruin a good night’s sleep.If your body hurts and you can’t sleep well, try incorporating it flexibility training into your bedtime routine. Stretching at night will move tight joints and loosen tight muscles.with foam roller can help too.
let’s try it: Choose two deep stretches for each painful part of your body. On each stretch he stacks two minutes, dividing the time as needed.
Sleep better tonight with these 27 tips
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Looking for help getting better rest? how to wake up with light, Signs of not getting quality rest When how to sleep well while traveling.
The information contained in this article is for educational and informational purposes only and is not intended to constitute health or medical advice. Always consult a physician or other qualified physician if you have questions about your medical condition or health objectives. Talk to your health care provider.
