If the time of night running is not well controlled, or the amount of exercise is not well controlled, sleep will be affected. Night running will have a certain impact on sleep. A correct way of night running will help sleep, while a wrong way of night running may lead to insomnia.
Generally speaking, the body will feel tired after exercise, so this time is conducive to sleep, and running at night can also release the mood of the day and make the mood more relaxed. These aspects are conducive to sleep. There are also many advantages of running at night, which can relieve the mood of the day. By running, you can shake off all the worries of the day and make you feel more relaxed.
Generally speaking, running for 30 minutes at night, about 5 kilometers, is a moderate intensity sport. Running two hours before going to bed can help relieve pressure, make your body and mind comfortable, so as to help you fall asleep and improve your sleep quality. However, if the running time before bed is too long, the heart rate is too fast, and the intensity is too intense, then the heart rate cannot be restored to the normal level within an hour after the exercise, and the sympathetic nerve will be in an excited state, which makes it difficult to relax and fall asleep, leading to insomnia and affecting the quality of sleep.
Now many people, especially office workers, lack exercise, but only have free time in the evening, so night running is a good choice. Night running is best carried out one hour after dinner, usually around 9 o’clock or two hours before going to bed. Generally, 8-9 o’clock is the digestion time after meals. Proper exercise can help digestion, so as to avoid fat accumulation. However, vigorous exercise should be avoided at night, because it takes a long time for the body to recover after overwork, which may affect the sleep quality of that night and the mental state of the next day.
After running at night, you should pay attention to replenishing water in an appropriate amount. You can eat some fruits, but it is not recommended to eat late snacks, because once you eat too much food, your intestines and stomach will start to function, which will have a great impact on sleep. Also, after running, you should do stretching exercises to relax your muscles.
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