According to the criteria of
The researchers examined 23 studies that evaluated initiation and quality in healthy adults who performed an evening exercise session compared to similar people who did not. However, who They trained with high intensity before going to bed, they took longer to fall asleep and had poorer quality of sleep.
These latter experienced an increase in energywith an elevated heart rate and high adrenaline levels. Physical activity also considerably increases body temperature and releases endorphins that can make you feel more active.
How to sleep well according to Harvard experts
Despite the particular findings of each case, Harvard specialists do not recommend strenuous physical activity for more than 2 hours before sleeping. Additionally, they listed some tips to achieve quality sleep:
- Establish a regular bedtime and adopt a relaxing routine
- Turn off devices that emit artificial light, such as television, computer, and telephone, at least 15 minutes before bedtime
- Ensure Make sure your bed is comfortable and your bedroom is dark and quiet
- Do not take long naps during the day
Finally, They recommended what to do if you can’t fall asleep after 15 or 20 minutes after going to bed, because anxiety may appear and you may not be able to sleep. “Go to another room and read quietly in dim light until you start to feel sleepy,” they detailed.
#exercising #night #affect #rest #Science #answers