WHAT EXERCISES YOU CAN DO BEFORE GOING TO BED TO SLEEP WELL

Is it hard for you to fall asleep and, furthermore, you can't sleep well afterwards? There are multiple factors why this happens and one of them is stress. The pressure and problems generated during the day can cause stress levels to rise at nightfall.

This is where physical exercise comes into play, as it helps release the so-called happiness hormones that reduce stress levels and generate physical and mental well-being. Although physical activity releases endorphins, after about two hours the body relaxes in a way that can benefit sleep and make you sleep better.

In this post we are going to see the benefits of exercising before going to sleep and what sports and activities you can practice for a restful sleep.

WHAT BENEFITS DOES PLAYING SPORTS BEFORE GOING TO SLEEP HAVE?

The hormones of happiness are positive for health, but they also activate the brain, and this is why it is recommended to wait a while before going to sleep, so that these energy levels are reduced and we can fall asleep faster.

Some studies have shown that moderate exercise does not affect sleep. However, excessive and high-intensity exercise for more than an hour can cause the conciliation and quality of sleep to be affected.

Any physical activity that is performed in a moderate way, with a low intensity and with a duration that does not exceed 45 minutes will help to achieve optimal sleep. The 30 minutes of exercise recommended by the WHO (World Health Organization) are enough, although it can be a few more if you maintain moderate physical activity.

Among the benefits of exercising before going to bed are:

• Reduces anxiety and stress.
• Regulates the internal clock and the circadian rhythm.
• Produces a deeper sleep.
• It secretes serotonin and endorphins.
• Improves the quality and duration of sleep.

As a curious fact, exercises in the late afternoon are very beneficial for diabetics. People with diabetes have glucose regulation problems. Exercising at night increases metabolism and makes it easier to control blood sugar levels.

WHAT SPORTS TO PRACTICE TO SLEEP WELL?

As we have already said, there are many benefits and positive aspects of physical exercise in sleep. Low to moderate intensity aerobic exercise helps decrease the time you fall asleep. In addition, it improves the quality of sleep and will make you feel better the next day.

The most recommended activities that will help you sleep better are:

• Yoga
• To do stretches
• Pilates
• Light weight lifting
• Walk

Strength and flexibility exercises influence the quality of sleep. These encourage muscle strength, balance, and mobility. In addition, they have a beneficial effect on physical and emotional well-being.

Any activity that is done moderately will help you sleep well. You can do a short spinning session with a low intensity or get on the elliptical bike and take a leisurely pace.

THE IMPORTANCE OF REST IN PERFORMANCE

A bad night's rest will affect your energy levels during the day and therefore you will have less desire to exercise. So, getting a good night's sleep is essential to face the day with vitality.

The recommended hours of sleep for an adult range between 7 and 9 hours. Sleep is an important factor for health. You have to take into account two factors: the time you sleep and the quality of sleep you have. If the quality of sleep is adequate, the time it takes to have a good rest can vary from one person to another.

We tell you about some improvements in physical performance after a restful sleep:

Muscles recover

The muscles need to rest and it is just as important as the exercise itself. The better and longer the sleep, the more time the body has to recover. In this way, the muscles recover and strengthen while you are sleeping.

Affects the appetite

When you feel stressed, the body releases cortisol, which is the stress hormone and interferes with sleep. This means that the next day, in addition to being more tired, you will be hungry, due to the lack of leptin, a hormone that suppresses hunger. Low levels of leptin cause more appetite and that leads to increased calorie consumption.

SOME SIMPLE TRICKS TO SLEEP WELL

There are numerous factors that can interfere with a good night's sleep, from work stress to illness. For this reason, it is not surprising that quality sleep is often difficult to achieve.

On many occasions it is impossible to control the factors that affect sleep, but you can adopt some habits that help improve the quality of sleep. We show you some tricks that you can carry out when going to bed:

1. Dim the lights for a while before going to bed. The circadian rhythm tells us that when there is no light it is time to go to sleep, as if it were the sun. Try to make your bedroom as dark as possible, since light interferes with conciliation and quality of sleep. Also avoid the use of screens such as mobile phones or television, as they emit light.
2. Create a bedtime routine, such as brushing your teeth, taking a shower, or reading. The body will get used to it and will know when it is time to go to bed.
3. Create a relaxed environment. Keep the room cool, dark, and quiet.
4. Respect sleep schedules. Always go to sleep, more or less at the same time. Also, try that the difference in sleep hours between weekdays and weekends is not more than one hour.
5. If you don't fall asleep after 20 minutes, you can do something relaxing like reading or listening to music. Try to sleep when you are tired and relaxed .
6. Be careful what you eat and what you drink. A heavy dinner or too much alcohol before going to sleep can affect sleep. Don't go to bed hungry or feeling too full. Also be careful with caffeine, as the stimulant effects take several hours to wear off and can affect sleep quality.
7. Limit naps. A long nap can interfere with nighttime sleep. Don't take naps longer than 30 minutes.
8. Very important to do physical activity. Physical activity helps you sleep better.
9. Control worries. Try to resolve your problems and concerns before going to sleep.

Now that you know the tricks to sleep well while exercising at home, you can start with your nightly training plan. Fight daily stress with our fitness machines that you will find in the ATAA Sports online store. Exercising in them will help you sleep better... try them!