Healthy sleep is an invaluable source of not only great well-being and good mood, it also helps preserve beauty and youth. A person who does not sleep enough or misses a healthy sleep time develops many diseases
Also, people who sleep little and poorly are always nervous, tired and irritable. Sleep is especially important for athletes or those who regularly play sports.
Indeed, after heavy physical exertion, the human body is depleted and it needs some time to resume. A person restores most of his strength with the help of sleep and food. But also very often there are people who, after training, jogging or any other physical activity, cannot sleep.
Causes of Insomnia After Running
Sleeplessness after running is quite normal and common.
Late runs
In fact, there can be many reasons for insomnia after running. The most common of these is running too late.
Indeed, during an intense jog, a powerful release of wakefulness hormones into the blood occurs: adrenaline and endorphins. And while their level is not normalized to the usual indicators, it will be very difficult to fall asleep.
Excessive loads
The second cause of insomnia after a running workout can be excessive exercise. Often people think that if after hard training they cannot fall asleep, then the reason is that they did little or poorly work, which is not at all right.
It's like a stick at both ends. The most important thing is to catch the golden mean between underload and overload. After all, rebooting in order to fall asleep is just as harmful.
Lack of sleep, lack of sleep
In order for a person to be able to fully recover after a hard day and an evening workout, he needs at least 11 hours of sleep per day. It is best to have the first hours of sleep before midnight.
After all, it is from 22-00 to 00-00 that the period of the highest quality and healthiest sleep lasts. It is very important not to miss it. During this time, the human brain produces large amounts of growth hormone, which promotes faster muscle recovery and stimulates fat burning.
Overeating before bed
It is also very important not to overeat before bed. After all, heaviness in the stomach can also become one of the significant reasons for your insomnia, no matter how strange it sounds.
Emotional stress
Very often, especially professional athletes cannot fall asleep before any important competition. Such insomnia can last a day, a week, or even a month before an upcoming event. A person subconsciously can worry and think about it so much that he can independently decide himself a healthy sleep.
The atmosphere and conditions in which you fall asleep are also very important. If you also add an uncomfortable bed, a working technique, outside sounds that interfere with sleep, light and even the temperature in the room, it will be quite difficult to fall asleep.
If you are tormented by any experiences, then you should lie down and repeat to yourself several times: "I'll think about it tomorrow." This is a fairly short but effective autotraining that helps a lot in such cases.
How long before bedtime should I finish my workout?
If you are often tormented by insomnia after exercise, then you need to follow these simple, but very useful rules:
It is best to finish your workout or run 120 minutes (2 hours before bedtime). If this is an evening workout, then you should not overexert yourself and try to set new records. After all, as mentioned above, overvoltage also has a negative effect on sleep.
Be sure to take a shower after jogging, in no case go to bed without taking it (this is at least unhygienic).
Tips on how to fall asleep faster after exercise
In order for you to sleep like a child after hard training and tiring runs, it is recommended:
- Daily physical activity. If you exercise regularly or, moreover, are professionally involved in sports, the lack of activity during the day can lead to a sleepless night. If you don't have a workout today, arrange for an easy jog around the tome. After all, the body is accustomed to constant physical exertion, and you should throw away the energy accumulated during the day wherever you go.
- Turn off, or better, remove all electronics from the room in which you sleep. After all, the included playing equipment in the room keeps you in suspense and prevents you from falling asleep.
- Create comfort around you. It is very important that the room in which you fall asleep, bedding and bedding suits you. It's so hard to fall asleep on an uncomfortable bed, pillow or cover yourself with an uncomfortable blanket.
- Monitor the room temperature. Be sure to ventilate the room two hours before bed. Fresh air promotes healthy sleep and pleasant dreams.
- Early supper. Remember, in some cases, you can not gorge yourself before going to bed. You can't eat anything heavy and fried before bed. Eating late not only leads to excess weight, but also deprives you of sleep. A light snack of walnuts or a glass of milk, or kefir will help tire your hunger and not cause heaviness in the stomach.
- Don't sleep during the day. With a nap of the day, you interrupt your desire to go to bed on time. Since having slept at lunchtime, you will not be able to fall asleep at 22-00 or 23-00 as it should be.
- Forget about coffee. As bitter as it may sound, if you correctly read the dose of caffeine before training, you can achieve good results.
- Clothing. Choose the clothes in which you go to sleep carefully. It should be lightweight, slim-fit pajamas that are pleasant to the body. After all, a person will not be able to fall asleep when something does not squeeze him or something interferes.
- Complete relaxation and training. Tune in to sleep, forget about concerns and convince yourself to think about it tomorrow.
Overall, sleep is a very important component that should be taken very seriously. Remember that all of your performance and athletic performance is directly related to the quality of your sleep.
