For those who have trouble sleeping, no matter how many methods are tried, sleeping pills, meditation, reading books, and many other methods, but the thing that helps us fall asleep more easily, which we often don’t think of, is exercise before bed.
Those who want to exercise before going to bed should choose sports or activities that are moderate and not too strenuous, such as yoga, เล่นบาคาร่า UFABET เว็บตรง ค่าคอมสูง, walking, cycling that is not too fast, or weight training that uses appropriate weights and is not too strenuous.
Stretching is another recommend exercise that will help you sleep better. Stretching your muscles by moving your body slowly not only lengthens your muscles, but also makes you feel relaxed. Feeling relaxed also leads to parasympathetic dominance, which helps you sleep better. If you have trouble sleeping, try stretching.
In addition, stretching is beneficial for walking and is also suitable for people who do not like to exercise. Sports or activities that should be avoid include jumping rope, heavy swimming, sprinting, and HIIT (High–Intensity Interval Training) exercises. Which are exercises that combine several types of high-intensity exercises together. This is because exercising with these sports before bedtime can cause the heart to beat faster. And the nervous system to be stimulat, making it difficult to fall asleep.
Choosing light exercise before bed will help your body relax and relieve tension. It emphasizes stretching exercises to reduce muscle tension and fatigue. Simply put, if you are going to exercise before bed, you should focus on relaxation and not exert too much force. Because it will result in exercise that will prevent you from sleeping.
Another important thing is to leave time for your body to rest before going to bed to help your body gradually reduce its temperature. Adjust your heart rate, and reduce your body’s adrenaline hormone levels. The ideal time should be at least 90 minutes, but if you suffer from insomnia. You should leave at least 4 hours before going to bed.