Regular exercise has many health benefits, including reducing the risk of serious diseases such as heart disease, diabetes, and obesity. Many people are concerned that exercising in the evening or before bedtime can have a negative effect on their sleep. Causing them to not sleep well or wake up frequently during the night. In fact, exercising in the evening is not always harmful. If you know the right way to manage it, you can exercise and still sleep soundly throughout the night.

Normally, during sleep, the body begins to adjust to sleep conditions. With body temperature dropping, heart rate slowing, and brain wave frequency gradually decreasing. But while exercising,  the body’s adaptations are the opposite. The body’s temperature will rise, the heart beats faster, and the body will release the hormone adrenaline, สมัคร ufabet กับเรา รับโบนัสทันที, which will help the body feel alert. For this reason, many people may believe that exercising before bed will make it harder to fall asleep.

Therefore, initially, if you have trouble sleeping and wake up frequently at night after exercising. You should adjust your exercise time by avoiding exercising at least 3-4 hours before bedtime or choose light exercise such as yoga or tai chi. You should avoid drinking beverages containing caffeine or alcohol before bedtime and create an environment in your bedroom that is suitable for sleeping, such as turning off the lights, muting noise, and adjusting the room temperature to be appropriate.

Sports or activities that should be avoid include jumping rope, heavy swimming, sprinting, and HIIT exercises. Which are exercises that combine several types of high-intensity exercises together. This is because exercising with these sports before bedtime can cause the heart to beat faster. And the nervous system to be stimulat, making it difficult to fall asleep.

However, exercising before bed may not interfere with sleep if you choose the right sport. Or activity and allow enough time for your body to adjust before bed.