How to relieve insomnia after fitness

Fitness is a strenuous sport and should be done at least two hours before sleep. It is also best not to drink stimulating beverages while exercising. During the day, go to more places that make you happy and keep yourself in a good mood at all times. Drinking a glass of milk or taking a hot bath before going to bed can help you sleep better. You should develop good work and rest habits in your daily life, do not eat too much before going to bed, and do not eat midnight snacks.

The main reason for insomnia after exercise is that during exercise, the excitability of the somatic motor nerves is enhanced, and during exercise, both our central nervous system and somatic motor nervous system are in a highly excited state.

Nervous excitement leads to insomnia, or more accurately, it should start from the cerebellum. The cerebellum plays an important role in regulating voluntary movements. It regulates the body's reflex activities together with the vestibular nucleus and the red nucleus. Because of the bidirectional fiber connection with the cerebral cortex, this is why it is very excited.

What happens if you have insomnia after regular exercise?

Long-term insomnia after exercise will not only lead to problems such as dark circles under the eyes and sagging skin, but also bring a series of damages to the body, including a decline in various abilities, such as a certain function. My friends, you can think in a different way! In addition, lack of sleep will seriously affect the repair and regeneration process of muscles after exercise, mainly due to the reduction of growth hormone. Lack of sleep will also inhibit the secretion of thyroid hormone. Thyroid hormone can increase the excitement of the nervous system, so if thin people want to gain muscle, remember to get more sleep!

How to avoid

1. Move your exercise time forward, and the time between exercise and sleep should be at least two hours. Friends who have the conditions can arrange more exercise time in the morning or afternoon.

2. Appropriately reduce the intensity of exercise to avoid excessive impact on the somatic motor nervous system and central nervous system. Reduce the excitability of the nervous system.

3. Don’t drink stimulating beverages (don’t drink coffee after exercise, and pay attention to the dosage of sports supplements with high caffeine content such as nitrogen pump before exercise.)

4. Pay attention to fully stretching and relaxing after exercise to eliminate tension in skeletal muscles and ligaments. Create a good environment for the body to recover during sleep.

5. When you can’t sleep, don’t turn around in bed. Get up and move around.

6. Take a hot bath. A hot bath can soothe and relax your body.

7. Create a comfortable sleeping environment and keep the room temperature cool.

8. Relax before going to bed and stop thinking about work.

9. Don’t watch TV, play with your phone, etc. in bed. This will help you concentrate and delay your sleep time.