Sport before sleep: Is it healthy?

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

Articles: Sports before sleep

Is Sport before sleep good or not?
What did your chronotype to do with sports goodnight
What do you think the sport before going to sleep?
type and intensity of your training code
How does yoga to sleep?
Is Sport before sleeping well or not?

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?

After an intense workout, the body needs but a little time to get back "shut down" . This means above all that heart rate code and breathing return to normal and the entire system to rest comes. Since the idea is obvious that sport is not the best choice in the evening before sleeping. So now what is true?

Whether nightly sports help for sleep or they may even worsen, depends on at least three things:
1. the nature and intensity of your training
  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:
  1. Finally, we are tired after the second high and fall asleep (from about 21 pm).
    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
    ?
    - rest and relaxation: longing you feel then turn off in the evening and freizukriegen head? Sport helps you to come down, and relax?
      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?
      
      type and intensity of your training
      
      Time, time to throw back a look at the science: In a meta-code researchers have analyzed at the Swiss Federal Institute of Technology Zurich 23 studies to examine the relationship between sport at night and sleep. The result: Moderate exercise itself up to an hour before bedtime no negative impact had on the sleep or sleep quality. The researchers even found a minimal extension of deep sleep, but this is not enough for a blanket statement. In a single study intensive training was associated an hour before bedtime with worse sleep - but this result is not very reliable total
      .
      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? Here at VAAY you can go online and buy CBD in a relaxed way.
      
      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
      1. The guiding principle. return Gently to reality.
        Tip: meditation help to CBD deepen code.
        
        Did you have relaxed a little when reading? There are many levels at which you can do something for your sleep. Above all, we recommend a good sleep hygiene code so that you can slide gently into the realm of dreams. A evening routine , as we you in our article on better falling and staying asleep , can be helpful. And the best: In this can be quite wonderful, a little exercise before sleeping integrate
        .
        More 👉 code on the topic and routines for better sleep. 👈

Sport is healthy before going to sleep?

Articles: Sports before sleep

Is Sport before sleeping well or not?

What did your chronotype to do with sports goodnight

How do you stand the sport before going to sleep?

type and intensity of your training

How does yoga to sleep?

Yoga Nidra to sleep

SHOP THIS ARTICLE

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Sport is healthy before going to sleep?

Articles: Sports before sleep

Is Sport before sleeping well or not?

What did your chronotype to do with sports goodnight

How do you stand the sport before going to sleep?

type and intensity of your training

How does yoga to sleep?

Yoga Nidra to sleep

SHOP THIS ARTICLE

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The Chinese organ clock: All in good time

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Sign up for our newsletter* to become part of our VAAY community and get 15% off!