Views:158 Author:Site Editor Publish Time: 2019-10-14 Origin:Site
Nowadays, insomnia is a common problem among many people. More and more people are troubled by insomnia. If insomnia is not treated promptly and thoroughly, it will not only affect our normal life and work, but also threaten our physical and mental health. So how does exercise improve our sleep quality?
Cortisol is a hormone released by the body to cope with stress. The higher the cortisol level, the greater the stress, the more easily sleep is disturbed. After exercise, the body's cortisol level will exceed the normal level. When the body receives a signal, it slows down the release of cortisol. That's why cortisol levels drop after a period of exercise. Lower cortisol levels can give people a sense of relaxation and help them sleep.
Exercise promotes the release of more tryptophan in the human body. Tryptophan is an integral part of serotonin. So exercise helps to synthesize more serotonin and is eventually converted to melatonin. Melatonin is an important hormone that regulates sleep in the body. Because any exercise will increase cortisol levels in nature, if you exercise before going to bed, the level of cortisol in the body is higher, which is not conducive to melatonin secretion. After a period of rest, cortisol levels will show a significant decrease. In order to get better results, it is recommended to schedule the exercise time in the afternoon, so that there is enough time for the cortisol level to drop, and melatonin can be secreted normally during sleep.
Studies have shown that low levels of thyroid hormone and growth hormone releasing hormone (GHRH) can cause chronic insomnia. In fact, hypothyroidism can lead to obstructive sleep apnea. Therefore, many sleep interruptions may occur due to breathing. Exercise can help increase circulating thyroid hormone levels and release GHRH levels that cause slow wave sleep or deep sleep.
Human body temperature follows a 24-hour circadian rhythm. Usually, when people are sleeping, their body temperature drops. If it is difficult to fall asleep, wake up more or wake up earlier, it may be due to the disturbance of body temperature regulation which deviates from the circadian rhythm. When exercising, the body temperature rises, but when it stops running, the temperature begins to drop rapidly. The drop in body temperature after this exercise will help to produce restorative slow wave sleep.
Exercise also helps regulate the circadian rhythm, which is related to controlling the own sleep cycle. Exercise during the day improves physical alertness and then causes rapid sleepiness at night. If you are looking for a specific exercise time to start your exercise, morning exercise is undoubtedly the best, because it is related to our sleep. Maybe going to exercise in the morning will affect your original sleep, but morning exercise can help you adjust your biological clock correctly. A research center in the United States studied the subject and found that women who exercised in the morning had an average sleep quality of more than 70% higher than those who exercised at night. If you plan to exercise at night, because your body will remain highly alert and excited after exercise, making it harder to fall asleep.
The best exercise is actually what you often do. Ideally, you have to find the things that are most appealing to you, because compared to other sports, this sport is more likely to stick to it. It may be swimming, physical training, yoga, spinning bike or vibration plate. What's more, you need to find a suitable method for you. The best time to exercise is about 150 minutes a week, which can improve cardiovascular and physical health, so 30 minutes a day from Monday to Friday is the best. All in all, exercise can not only improve physical health, but also improve the quality of sleep.