the best time to exercise, Exercise is an important part of good sleep easily hygiene and has been shown to improve the quality and duration of sleep. While the benefits of exercise for sleep are clear, there is ongoing debate about the best time of day to exercise for optimal sleep. Studies on the relationship between exercise timing หากคุณสนใจเล่นพนันออนไลน์ที่ดีที่สุด สามารถสมัครสมาชิก UFABET ได้ที่นี่ พร้อมรับโปรโมชั่นพิเศษสำหรับสมาชิกใหม่ and sleep have been conducte in a variety of populations, making it difficult to draw clear conclusions. However, researchers are slowly beginning to understand the different benefits of exercising at certain times of the day.
How to Schedule Exercise to Improve Sleep
Both morning and evening exercise have bee shown to promote deep sleep. And total sleep time does not appear to be affecte by morning versus evening exercise. However, you may be able to maximize the benefits for sleep by fitting an exercise schedule into your daily routine.
Performing aerobic or resistance exercise, such as running or weight lifting. In the morning can help you fall asleep faster at night. High-intensity exercise in the afternoon and evening may also promote better sleep. Exercising at these times of day seems to contribute to sleepiness by decreasing levels of orexin. A neurotransmitter that promotes alertness.
If you don’t have trouble falling asleep. but you find yourself waking up frequently throughout the night. You may find it more beneficial to add an evening exercise routine. Resistance training or light aerobic exercise done in the evening is the best way to reduce nighttime waking. Possibly because it provides the benefits of exercise without raising your body temperature too much.
You may have to experiment to find a workout schedule that works for you. If you have trouble falling asleep after exercising in the morning, try moving your workout later in the day. If you have trouble falling asleep after exercising at night, scheduling your workout earlier in the day may help.
Exercise can help relieve anxiety and depression and help the mind relax in preparation for sleep. It also induces a rapid rise in body temperature followed by a gradual decrease, which mimics the natural fluctuations of circadian rhythms and paves the way for sleep. Several studies have found that evening exercise improves sleep quality by helping people fall asleep faster, reducing middle-of-the-night waking, and increasing the time spent in slow-wave sleep.
However, experts caution that vigorous exercise within an hour of bedtime does not allow the body’s core temperature to cool, which can delay sleep, affect sleep quality, and lead to more nighttime awakenings. People with insomnia are often advise to stick to light to moderate exercise at least four hours before bedtime.