"Exercise" before bed helps "sleep" really easier?
Of course, while you are experiencing something uncomfortable. Sometimes these stories can affect how hard your nervous system and brain work. Cause to be Insomnia And may lead to degradation of health . Hello, the doctor would like to bring a solution to insomnia. By bringing everyone to exercise before bed at the same time.
Causes of insomnia
Insomnia It is one of the sleep disorders that everyone can experience at any time. Until sometimes you lose your energy And tired to carry out activities On the next day Which the main cause Causing insomnia Is as follows
Improper sleep regime
Sometimes insomnia can come on your own. Even in the present day, there are many media that make you addicted until you skip bedtime, such as playing mobile phone, watching movies, playing computer. Until it makes your sleep schedule that has been practiced messing up And difficult to adapt if you want to come back to sleep at the same time again
strain
Stress if you manage to deal with it slowly. It would not have any effect on your sleep. But if you find a way to relax. And the story in your head is not that It may cause insomnia or difficulty sleeping. Until it makes you feel restless Not full sleep And eventually resulting in cumulative exhaustion
Accidentally taking a nap from eating too much
Eating the full amount of food that your stomach is bulging. May cause you to experience sudden drowsiness over time. Or, as they say, to the point of saying, "The stomach is tight, the eyelids are slack," so you need to sneak up on the spot for a nap. This behavior is another thing that leads to Insomnia During the night time. Since it has been lying down for several hours during the day
Eating caffeine drinks Or alcohol
Whether it is coffee, tea, soft drinks or alcoholic beverages. Potentially intrinsic substances like caffeine can interfere with certain neurological functions that make it difficult for you to sleep at night.It is best to avoid these drinks in the afternoon. Or in the evening will be the best result
If you are not convinced that you are in any cause. That resulted in Insomnia You can have a thorough examination. Or talking with a medical professional about how to fix the problem correctly and precisely
Exercise before bed can cure insomnia or not?
Although there is no definite research But researchers can indicate that regular exercise at least a few hours before bedtime tends to have a mechanism involved in sleep. But it should be light exercise, such as aerobic, yoga, because exercise like this Will help calm your mind And stabilize the mood before falling down on the bed
More than that Exercise can also help reduce stress levels. And your anxiety as well More importantly, you should avoid strenuous exercise right away when you go to bed. Because it may make it harder for you to fall asleep due to fatigue. Muscle aches, etc.
Exercise exercises before bed Relieve insomnia
Exercise that we will bring everyone to do this together. It is a light exercise. With a focus on stretching the muscles To provide relaxation before sleep for you. Which has all together 4 positions as follows
1. Tha Phae Long (Plank)
Since plank is an exercise that focuses on all proportions As well as helping your respiratory system to function well. Which can be started by the following steps
- Lie down on an exercise mat and bring your arms and elbows steep in front of the head or ears.
- Raise your torso so that it is parallel to the ground. To be straight Hips do not sag.
- Hold for about 30 seconds while practicing slow breathing in - out.
2. Hip-Butt Lift (Glute bridge)
It is a slow exercise before bed. That get both a good night's sleep and beautiful buttocks as well So you might start with these easy ways.
- Lie on your back on an exercise mat. Or on a mattress that is not very soft in your home
- Then set the knees up And separate the feet slightly With straight arms at the sides of the body
- Begin to inhale while lifting your hips or glutes and hold for 1-2 seconds with your back still attached to the mat.
- Bring the raised hips back into their original position. And exhale at the same time
- Repeat this for about 10-15 times, counting up and down equal to 1 time.
3. Child's Pose
The child pose is a posture that helps to stretch your tense muscles from sitting at work. Or doing various activities Come hard each day In order to help reduce your aches and pains to relieve. Before it's time to sleep
- Kneel on an exercise mat Or your mattress With the tip of the foot under the buttocks With the knees slightly apart
- Inhale and fold your torso forward. Keep your knees between your breasts.
- Extend your arms forward above your head as well and slowly drop your legs toward the floor.
- Slowly inhale in and out in a folded position for 30-60 seconds, then slowly bring your torso back into a kneeling position.
4.Leg muscles stretch (Figure Four Stretch)
In addition to stretching the muscles in the upper part, the above 3 exercises will be changed to stretch the muscles of the legs Or our hamstring In order to loosen your muscles in all proportions Ready to sleep comfortably
- Lie on your back on the mattress. Or an exercise mat And knees up With the front of the feet attached to the ground
- Bring the tip of the right foot. Lifted to scrub the left knee area
- Then insert your hand into the center third where your legs collide. And hold the left thigh up By lifting the left leg The left leg must be in a perpendicular position. As if his feet were supporting a wall
- Hold like this for about 30 seconds, then switch and do the other side in the same step.
All these exercises It is a light workout without the need for heavy equipment to sweat and lose energy. More importantly, it may provide relief. Insomnia Because sometimes the exercise is at an intense level that the body itself cannot accept it. May adversely affect the bones And your muscles are suddenly Until the pain was so severe that he was unable to fall asleep ever
