Maybe you know the feeling that your to-do list is pretty full on many days - whether with work or family obligations. You do your utmost to also accommodate the regular sports program in your busy schedule, which eventually falls mostly on the late evening. But then you hear, can promote that sport before going to bed sleeping. What now? renounce the exercise or continue to train in the evening and sleep for worse?
Good news: You can relax. In circumstances it is even possible, you can sleep better through sport . However, while there are some important things to consider - and that these and other helpful tips for the movement in the evening we ask you before in this article
The fact that regular exercise is generally healthy, is beyond question. We are strengthening our heart and circulation, promote blood circulation of our bodies and train us ideally even better posture and deeper breathing in. Sports can also help reduce stress and freizukriegen head. Although many people can be accommodated in the evening because of work days their sports program - thanks to long opening times of gyms and online programs is but usually not a problem. And when we want a clear head more than to go to sleep at night?
Whether nightly sports help for sleep or they may even worsen, depends on at least three things:
your Chronoyp li>
your own attitude towards sport li>
the nature and intensity of your training li>
Let's look for a closer look at.
What did your chronotype to do with sports goodnight
Have you ever from the "circadian rhythm" is one? This is the natural sleep-wake rhythm, which controls when we feel tired or perk. This rhythm looks for most people something like this:
After waking increases our energy level slowly until we reach a first power-up (10-12 pm). Li>
After the first high following the first low, also known as "lunch Deep" (about 13-14 pm). Li>
Next, increases our energy levels back slowly until we reach a second high (increase starting around 15:00). Li>
Finally, we are tired after the second high and fall asleep (from about 21 pm). Li>
Perhaps you have now noticed that this rhythm does not exactly fit for you. Here the exciting chronotypes come into play: So-called "larks" are in fact already in the morning awake and may have their first high, for example, already experiencing around 7 or 8 o'clock. "owls" are, however, all the morning is hard to use, experience but also after midnight high phases that are completely incomprehensible for larks. Most people are mixed types, but there are clearly distinct types.
What does the chronotype now for the sport before going to sleep? Clear that you as a lark, which is at nine o'clock in the evening really tired, not necessarily at 20.30've still like sports - and this keeps awake you may unnecessarily. An owl, however, which still has to get out early in the morning because of their jobs, can benefit themselves Černý is the chance again so right at nine, so they do come at a reasonable time to rest.
So you see: it sports the evening before sleep is good for or interfere, can be very individual. Ideally, try on you several times and lead diary of when you could not sleep well and when. Let's look at the second important point. your own attitude towards sport
How do you stand the sport before going to sleep?
You can use the same port unit at the same time and complete under the same conditions and still achieve two completely different sleep results. The important question here is: How do you feel regarding your sports unit
pressure and stress: Do you have a guilty conscience if you do not aufraffst you again to the sport? Do you feel the sport as another point on your already full to-do list? Li>
rest and relaxation: longing you feel then turn off in the evening and freizukriegen head? Sport helps you to come down, and relax? Li>
You realize we're heading. Honestly, if you're just exhausted at night and you make another program point additional pressure, the sport is in the evening your sleep rather disturbing. Decide then rather for a longer walk during a lunch break and permit you to come in the evening on the couch to rest. Maybe you just begrudge you then code a few relaxing moments with our VAAY #Sleep series?
In any case, was not confirmed the old advice to drive before sleep any sport. Moderate exercise is therefore welcome. What does "moderate"? This means an intensity you look hard indeed good in you, you can but still entertained. are popular as endurance or road cycling. Intense weight training, however, does not fall more under "moderate." Tip: Did you as an athlete ever CBD try this code?
And what is it with sports in which even to contribute to better sleep active - Yoga for example
How does yoga to sleep?
Yoga exercises are designed to help "arrive" in the body - so turn the head and bring the thoughts carousel to a halt. But yoga can help to fall asleep in other ways. So help certain exercises, for example, tension in the spine and resolve in the back . Others, such as the status of the child, should create a feeling of safety and security, thus helping to sleep. Did you incidentally informed you before about the combination of yoga and CBD code?
Yin Yoga is often practiced to sleep . The quiet, relaxing exercises such as the butterfly open the body - including the hip. Here are to fix, according to Yoga teaching emotional tension. Breathing is also deepened the Yin Yoga, so that the body can relax and get tired.
Who evening has tired of a lot of movement, can insomnia Finger Yoga use: This particular type of yoga focuses solely on the fingers and hands, gently massaging and then in certain positions being held. Sounds a little esoteric, but can still help to bring the mind to rest - after all, you have to concentrate when performing yoga Einschlafübungen to you and have little opportunity to reflect on Monday about the upcoming meeting
In addition to traditional Yoga exercises before going to bed, there is an absolute tip. Yoga Nidra
Yoga Nidra to sleep
Yoga Nidra is known as the "yoga of sleep." In contrast to the well-known yoga there is no physical yoga exercises to fall asleep in this form. Rather, it comes to bring about a very deep relaxation - so to speak, a "psychic sleep", but fully conscious. Yoga Nidra before sleep will not only alleviate fears, worries and stress, but also physical symptoms and can solve. As you can imagine, the research is here but not yet in its infancy.
How do the Sleep Yoga exercises? The best you have to get a professional guidance from a yoga teacher or at least in the form of an audio statement or Youtube videos. The approximately half-hour standard practice in Yoga Nidra is structured as follows
For the rest coming in the dead position: body and breathing should be perceived mindful li>.
Set a positive principle: This is to strengthen the mind li>.
Individual body parts aware: This process is repeated several times, so to speak, a "circles" through the body li>.
Conflicting emotions: "hot / cold", "hard / soft", etc. are called and felt in the body li>.
Pictures: Here are working for example with natural images that you may imagine li>.
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