If a sleepless night means a whole day of tiredness and lack of energy, imagine the consequences of several sleepless nights. The insomnia is so bad to physical and mental health that it can even be the cause of depression. Some habits help those who have difficulty to rest the eight hours necessary for the body to recover the energy. Practicing physical activity is one of the main attitudes that contribute to a good night’s sleep.
To sleep well: Benefits of physical activities
When you practice physical exercises, the body releases endorphins, the neurotransmitter that gives feeling of well-being. The substance also contributes to a good night’s sleep and is one of the reasons why people who exercise are more prone to sleep than the sedentary ones. Physical activity also brings benefits to the respiratory system and assists in combating problems such as snoring and apnea.
Exercise also brings other benefits. Those who place physical exercise routine is the sleep deeper and less fragmented, and wakes up more relaxed. Yet an improvement in concentration and memory, and more performance at work and in studies. Of course all this improves the quality of life.
But it is good to book a time for the physical activity for up to four hours before you go to bed, so that the sport does not interfere in the sleep. Those who like to exercise at night, you should choose a mode moderate. An intense sport close to bedtime gives the false sense that a tired body will relax more easily. The habit, however, can interfere with the flow of sleep and prevent the repair process from occurring properly.
Activities that help you sleep well
Walk or run: those Who suffer from insomnia often experience bouts of anxiety before going to sleep. Some studies show that the regular practice of aerobic activities such as walking, reduces the levels of stress and anxiety and improves sleep quality.
Pilates: The method developed by Joseph Pilates strengthens muscles, and is always recommended by experts to those suffering from back pain. But everyone can benefit from pilates. The practice provides relaxation, generates greater harmony between body and mind and, thus, help to combat the insomnia.
Yoga: The Yoga is an ancient practice that helps breathing and improves concentration. The regular practice also gives more strength, energy, balance, and promotes the feeling of relaxation. These benefits certainly help to have a quiet night.
Swimming and water aerobics: water Activities not only promote muscle relaxation, but are also important to improve the blood circulation.
Progressive muscle relaxation: Is an activity to be calming, and that can be done just before sleeping. Slowly, contract your muscles for a few seconds, and then relax them slowly. Start with the toes and move up to other muscles of the body progressively.
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