In a healthy body a healthy spirit. What influence does physical activity have on sleep?

Both healthy and peaceful sleep as well as physical activity have a significant influence on our well-being. How to regenerate properly after a hard effort so that sport makes it easier, instead of harder, to fall asleep?

Length of athlete’s sleep

According to scientists from the American Academy of Sleep Medicine, teenagers need from 8 to 10 hours of sleep, and adults – from 7 to 9 hours. This number decreases with age as the body stops producing melatonin called the sleep hormone. This, among other things, is where problems with falling asleep and waking up in older people come from. But regardless of age, according to guidelines published by the U.S. National Sleep Foundation, athletes may need more sleep than less active people. Their needs will be similar to those of teenagers. This allows the body to regenerate properly.

Unhealthy insomnia

Healthy rest allows the body to regenerate and is the basis of our proper functioning. Lack of sleep can cause overweight and obesity, and increase the risk of civilization diseases, such as heart disease or type II diabetes. In addition, it can lead to depression and a general deterioration of immunity. It also causes problems with concentration and memory.

Not only the number of hours of sleep is important, but also its quality. It improves thanks to the continuity and effectiveness of sleep. This can be ensured by a proper sleeping surface. It is important to adjust the mattress to your own needs. The Hilding brand has a wide range of products in its offer. You can find there foam mattresses, spring mattresses, hybrid, youth mattresses, children’s mattresses, surface mattresses and even medical mattresses.

As emphasized by the brand experts, people with extensive muscle tissue should pay special attention to the fact that the mattress effectively supports all parts. In their case, the medical model of Hilding Fandango, which adjusts to the anatomical curvature of the body, which thanks to this rests much better. On the other hand, filled with highly flexible foam Hilding Conga has seven hardness zones, which allows to evenly distribute the weight, and additionally thanks to thermoregulatory properties it helps to maintain the optimum body temperature.

The influence of sport on sleep

A well-known saying says that sport is health. It is not only supposed to help us shape our figure, take care of the correct posture of our spine or improve the functioning of our body. Not everyone realizes that physical activity also influences the quality of our rest. During exercise, micro-damage to muscle fibres occurs, and proteins in cells are broken down. During sleep, the muscles relax and the body regenerates them, sending them all the necessary nutrients through the blood vessels. This happens during the deep sleep phase, when the pituitary gland releases growth hormone, and hard training causes more intensive secretion of this hormone. Its tasks include stimulating bone and organ growth and weight gain, participating in the process of cell division and protein synthesis. As a result, there is not only body growth, but also its regeneration and healing. That’s why it’s so important to give your body the right amount of sleep after intense physical activity. This will keep the body regenerated and less prone to injury.

How to exercise to sleep well?

It is best to exercise outdoors – the exercise speeds up breathing, so the body is better oxygenated. Sports also cause a significant increase in blood pressure, so don’t do intense exercise right before you go to bed. This can be counterproductive – instead of sleeping soundly and peacefully, we may have trouble falling asleep because the body will be too stimulated. Instead, we can use this state to start the day, so it is best to do sports in the morning. This is when we can do intensive exercises, go to the gym or do cardio training, for example, run or ride a bike to work. However, if you don’t have time in the morning, try to have at least two hours between training and going to bed. In the evening, it’s better to do workouts that relax your muscles, such as yoga or Pilates.

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