Lack of physical activity can affect the quality of sleep. Conversely, too much activity in the evening can prevent you from sleeping well. Here are some tips to help our physical activity improve our sleep.
Mandy notices that after his boxing class on Thursday evening, he has a hard time falling asleep. The same goes for Julie, who is coming out of a yoga class. She chose a Maria yoga class, very dynamic and physical, which tends to restore her energy rather than lull her to sleep.
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Julie and Jerome sometimes only sleep 5 to 6 hours a night after class and they don’t feel rested at all the next day. Thus sport can alter the quality of sleep by making it difficult to fall asleep. This can be explained simply: the temperature of the body has a harder time to fall and we slip less easily into sleep. In other words, these activities stimulate our vegetative nervous system while we want the
Which sport to choose to sleep well?
In this case, it is “only” transient insomnia, linked to the practice of a sport the same day. But for people who, for various reasons, are more at risk of insomnia, this can increase that risk. It is therefore preferable in this case to have physical activity at another time of the day, such as in the morning or at noon.
Generally, it is advisable to avoid the sport three hours before the time of sunset. In the evening, it is better to turn to calming activities: it can be tai chi, gentle yoga, or any other activity similar to a relaxation technique.
A little activity every day to sleep better
But it is not in any case to cease all activity. Exercise is good and necessary to combat insomnia. Experts realize that many chronic insomniacs actually do not exercise at all, as if lack of physical expenditure is preventing sleep. To treat sleep disorders, behavioral therapies, therefore, recommend resuming physical activity, ensuring that it is adapted to the person and their needs.
Numerous scientific studies have confirmed this cause and effect relationship. Physical activity would play a positive role in the moods that promote insomnia. Thus, even if only practiced half an hour a day, sport goes perfectly with the work on oneself carried out during behavioral therapy.