Exercise and sleep are the best CP pair
13,854 valid samples were collected, and it was pointed out by summarizing and analyzing the data that at present, more than 300 million people in China have sleep disorders, while the proportion of sports people with insomnia is only 10%.
Survey data from the white paper shows the "optimal CP" relationship between exercise and sleep:
First of all, the sleep quality of the exercise group is more ideal, the average sleep duration is 8.1 hours per day, and the sleep quality of the early riser exercise group is the best.
The proportion of early exercisers who rated their sleep quality as "very good" and "relatively good" was 55%, ranking first among all exercise periods.
On the other hand, 88% of sports enthusiasts think sleep is important to exercise, especially men, because sleep can provide these benefits of exercise - improving physical function after exercise, focusing attention, making movement more agile to avoid injury, helping the body burn fat, promoting muscle growth, and regulating mood.
Why can Exercise improve Sleep? A large number of studies have confirmed that exercise can significantly improve sleep, especially aerobic exercise such as running and walking are considered to be able to achieve or close to the effect of sedative hypnotic drugs, and exercise has no side effects, not to mention drug dependence, patient tolerance and withdrawal rebound phenomenon.
Insomnia is often associated with psychological disorders, and regular exercise training can improve anxiety disorders and the resulting mental and psychological damage (including insomnia).
Ordinary people who do exercise can also promote sleep
As human beings, we don't need 10 hours of sleep. However, moderate exercise during the day can stimulate the secretion of melatonin and improve the quality of sleep at night.
There are three types of exercises that promote sleep:
Try 5-7 minutes of fragmented exercise a day, such as stretching your legs and stretching your waist after sitting for a long time and doing work exercises.
Push-ups, squats, high leg lifts in place, and forward lunges are also good choices to do 1-2 sets of 20-30 reps each time.
30 minutes of aerobic exercise a day 30 minutes of aerobic exercise a day, such as skating, jogging, swimming, square dancing, etc., can help people sleep better, especially competitive exercise. These exercises make people feel tired and can alternate nerve excitation and inhibition processes, which can help sleep.
Exercise is recommended for 16 weeks to improve sleep. Young and middle-aged people can choose football, basketball, volleyball and other competitive ball sports with large physical consumption; Middle-aged and elderly people can do taijiquan, do radio gymnastics, etc.; Children can participate in swimming, climbing and other sports.
Bedtime yoga, breathing exercise body stretching and breathing coordination, can ease the day down the body and mental fatigue, to achieve the purpose of relaxation to promote sleep.
Of course, too much exercise is also bad for sleep. People who exercise at night, 2 hours after the end of the exercise and then go to sleep, so that the body can gradually recover from the state of excitement, help sleep.
What does it mean to sleep 10 hours a Day?
Sleep is a process of self-repair, and the energy consumed at the end of the day depends on enough sleep to obtain a supplement.
For professional athletes --
Lack of sleep can lead to decreased physical function, eye-hand coordination, attention span, and quality sleep is very important for athletes.
The human body needs to use sleep to press the "storage key" after learning new knowledge to record those new memories. Quality sleep produces complex chemicals that affect the nervous system and improve brain function.
Relieve chronic pain When you sleep, your whole body relaxes. Long-term insomnia can easily cause muscle tension, grogginess after getting up, and even induce chronic pain.
Athletes who don't sleep well are more likely to get injured. New injuries are more common in people who get less than seven hours of sleep a night, according to a study.
Increased sleep duration may improve performance in young athletes. A study by the University of Rover in the UK found that tennis players who slept only five hours a day were 25% less likely to serve successfully than usual.
For the average person
Generally speaking, adults should ensure 7-8 hours of sleep, and children need 9 hours. If the sleep time is less than 6 hours for three consecutive nights, people are easy to stress, anxiety, irritability, but also easy to cause upper respiratory problems, pain, gastrointestinal problems and other problems.
Quality sleep, not only sleep enough, but also sleep regularly. It is recommended that 1 hour before going to bed (at least 30 minutes) do not contact the mobile phone, the computer, pay attention to the requirement of falling asleep, rather than starting to sleep, so it is best to go to bed in advance, after getting up to contact the sun is better.
If you have to sleep late the night before, pay attention to catching up on sleep the next day. If there are conditions at noon, you can make up sleep according to the proportion of "stay up for two hours and nap for half an hour during the day".
