Sleep plays a very important role in the health and longevity of each person. However, most people sleep naturally without regard to sleep quality. Does running help you sleep better? Is it good to run at night? This article has been researched and synthesized by WellTraining to answer the questions about the health benefits of running to your sleep.
Ways to improve sleep quality
After a long day of activity, your body needs to rest and re-energize. Thus, the better the quality of sleep, the more energy you will have to get started.
A good night’s sleep is defined as sufficient, deep sleep that does not cause pain when you wake up. If you want to improve the quality of your sleep, all you need to do is ensure these 3 criteria.
1. Must have sufficient sleep, do not stay up late
Many people think that the less you sleep, the better. Because of this thought, many people stay up very late to do their private affairs.
However, lack of sleep is the cause of a series of diseases that are harmful to health, specifically:
- Lack of sleep makes you very easy to gain weight. Nutritionist Julie Upton, MS, RD says sleep deprivation disrupts the hormones that control stress, speed your body metabolism and control your feelings of fullness.
- This is also the cause of obesity, diabetes and high blood pressure.
Usually, adults need 6 to 8 hours a day to sleep, while children and teenagers will be 10 to 12 hours. Make sure you can sleep enough.
2. Limit the use of electronic devices before going to bed
According to a study from the Light Research Center at Rensselaer Polytechnic Institute, in order for you to fall asleep easily and soundly, you should reduce your exposure to light on the screen of your phone or computer.
Researchers have shown that 2 hours of exposure to light emitted by your phone causes melatonin levels to drop by 23%. Melatonin is a hormone that helps you sleep. The inhibition of the activity of this hormone disrupts sleep, increasing the risk of obesity and diabetes.
Instead of wandering online, try reading a book or journal, doing muscle stretching exercises 1 to 2 hours before bed. You will be more likely to fall asleep
3. Have dinner earlier before bed
Eating less and earlier will effectively help with weight loss. It sounds very abusive, but believe me, you will be surprised when you maintain this habit.
Insulin is a hormone that promotes muscles and fat cells to absorb blood sugar. This sugar is then converted to energy or stored as fat.
Insulin is secreted most in the morning, and they are weaker in the evening. So eating too many carbs late in the day can lead to an increase in excess body fat.
4. Say NO to alcoholic beverages
Cutting back on alcohol is a great way to stay away from unhealthy junk food. Not only does alcohol disrupt your sleep, but it also makes you crave faster.
If you used to have had a habit of drinking alcohol before bed, you can now try some kombucha tea or other caffeinated beverages.
5. Do gentle exercises
Gentle exercises before bed are very effective in helping you fall asleep, reduce depression and even help the elderly control their health.
Read more about health exercises: What Are The Exercises For High Blood Pressure?
Running at night is good?
In a previous article, we have analyzed the advantages and disadvantages of each running time in a day. In fact, each time of the day has different running benefits for the body. Running at night is the same.
1. Reduce stress and fatigue after each workday
After stressful working hours, we exercise the body as a mental comfort, being able to chat with friends will help you forget about the daily pressure of work. Running makes the body release the hormones Endorphin to help us feel more at ease. As a result, you can fall asleep more easily.
2. Lose weight effectively, improve physique
To achieve effective weight loss, you need to have a plan of running and walking in higher mode. And best to practice at least 30 minutes before entering a meal. At the same time, to achieve the best weight loss effect you must have a reasonable diet because after running, your taste may be better and may want to eat more.
And running can also help slim your legs.
3. Increase muscle growth
If you really want to build muscle, you can do high-intensity exercises. Jogging can be done in the park or at home on the modern treadmill. Adjust the inclination of the conveyor belt for exercises with different slopes. If you are outdoors, you can do running on different terrains.
Does running help you sleep better?
In addition to the benefits mentioned above, the biggest benefit of running at night is that it helps your body sleep better.
Running makes it easier to fall asleep and sleep more deeply
Running not only helps you fall asleep faster but also appears to catalyze deeper sleep and reduce the number of times you wake up during the night. So if you’ve been experiencing insomnia, late-night running is the right thing for you.
According to experts, evening running helps your body release energy and relieves stress effectively, so it makes it easier for you to fall asleep and sleep better. You should spend 20-30 minutes running at night in good health.
The runtime is suitable for you to have a high-quality sleep
Walking and running at night can help you have a better night’s sleep, but at least 1 hour before going to sleep, your body feels a lot better. Nighttime exercise is also the time when you can relax your body and mind the most – the relief of stress from work and everyday life can cause you.
In short, running at night is good. We can also assert “running help you sleep better”. However, you need to be aware of the time and intensity of your running at night. WellTraining hopes this article has helped motivate you to form a healthy sleep routine.
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