What exercise can improve sleep before going to bed

what exercise can improve sleep before going to bed?

For mild insomnia, do some mild and gentle exercises about an hour before going to bed, which can help improve the quality of sleep to a certain extent, reduce and alleviate insomnia symptoms such as anxiety, such as moving your neck and cervical vertebrae around, expanding your chest and shoulders, stretching, walking around the room, etc.

However, you must not do strenuous exercise, such as running fast, skipping rope, push ups, etc., which will accelerate the release of adrenaline, causing the human body to be in an excited state, and the heart rate, body temperature and respiration will accelerate. You will not be able to calm down for a while and it will be more difficult to sleep. It is generally recommended to do some exercise after supper, which can not only speed up the digestion of food but also make the body tired, which is more conducive to sleep. For patients with severe insomnia, it is recommended to seek medical treatment in time.

In addition, we must maintain a relaxed and happy mood at ordinary times, relax ourselves, do not eat too much or drink coffee, tea and other drinks that can easily lead to excitement before going to bed, and keep the indoor environment dark, quiet and tidy, which is more conducive to sleep.

what to drink before going to bed helps sleep

It is recommended to drink milk before going to bed, which is helpful for sleep. However, there are certain requirements for milk, as shown below:

1. Low sugar milk can drink milk with low sugar content. Do not drink yogurt or pure milk with high sugar content, which is easy to cause increased gastric acid secretion. Patients with gastrointestinal diseases may experience abdominal discomfort after drinking.

2. If the temperature is suitable, it is not recommended to drink too cold or too cold milk, and it is better to drink warm milk, so as to avoid obvious discomfort of gastrointestinal tract and help sleep.

3. Although moderate drinking of milk is conducive to sleep, it is not recommended to drink too much, usually one cup. Drinking too much may increase the number of nocturnal urination, but affect the sleep all night.

In addition, people who are allergic to milk or who will cause abdominal pain and diarrhea after drinking milk should avoid drinking milk to avoid uncomfortable symptoms.

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