Don't make running a sleep burden
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Some people say that they have been insomnia recently and woke up in 16 hours. Aside from these hatred people, for those who do not sleep well, do not underestimate the relationship between running and sleeping. Scientific and effective running arrangements can make you run more easily and sleep more.
Moderate fatigue after running can make your sleep more quality, and effective enough sleep can make your body get a better rest after exercise. On the contrary, if there are problems with running arrangements, not only can it not increase the quality of sleep and sleep time, but it can also lead to healthy “side effectsâ€: not only can the runners fail to recover, they can also worsen sleep problems.
After scientific research, Alex Chediak, chairman of the American Sleep Medicine Association, and James Mas, a sleep medical expert, provided you with the following simple and effective running and sleeping tips for those who love running.
1. Do not run too late
If you can't run in the morning, try to arrange it between 5pm and 7pm. Remember that running three hours before bedtime can cause insomnia. Because running increases your core body temperature (internal body temperature), it makes trouble for you to fall asleep.
2. Night running attention intensity
Running at night is too strong to reduce blood sugar, so it is easy to release cortisol and epinephrine, so that hunger affects sleep.
You can calculate the heart rate to control the intensity. In general, the heart rate does not exceed 120 beats/min after 5 minutes of running and does not exceed 100 beats/min after 10 minutes. For runners who don’t have a heart rate belt, there’s a simple and effective way to do it: You can say a word freely while running, indicating that the strength is acceptable.
3. Adhere to regular schedules
It is best to run for more than 3 times a week. Whether running or not, you should try to sleep at the same time every night. Don't try to make up for the lack of sleep on weekends. Instead, this will disrupt sleep because the circadian clock does not divide between work days and rest days. Without regular rest, the physical recovery after running will be greatly reduced.
4. Compared to running sleep priority
Do not miss your own sleep time because of running. Regular sleep is more likely to improve your performance and health than running late at night. If you get up early due to running one day, you should go to sleep earlier in the evening.
5. Use caffeine with caution
A cup of coffee is a good habit every morning, but drinking a bottle of Red Bull or a caffeinated beverage in the afternoon can make it difficult to sleep at night, which may affect your running performance. So don't drink caffeinated beverages after two in the afternoon. Caffeine can stay in your body for up to 14 hours.
6. A moderate nap of 6.15 minutes
A 15-minute nap a day can make you more energetic, and the ideal siesta time must not exceed 90 minutes. The siesta has a good recovery effect on the body, which will help you arrange for running.
7. Tips for Running Yourself After Running
After running, some people feel tired and choose to rest, but before doing so, they must add water and stretch the body so that they can effectively relieve fatigue through sleep.
8. Try not to use electronic equipment before going to bed
Keep the bedroom cool, quiet and shade-free, with a relatively comfortable temperature. After running, try not to use TVs, computers, and mobile phones before going to sleep, as this will make you more excited and difficult to fall asleep.
9. Sleep well before the game has little effect
Many people are prone to sleep problems such as insomnia and dreams before the marathon and other competitions. You can relax as much as possible. Studies have shown that a reduction in sleep time and quality from 16 to 24 hours does not affect epinephrine secretion and individual competitiveness.
Source: Private Ben, China runners personalized service platform.