In addition, lack of sleep will also make people more likely to feel stress, temper will become irritable# Sleep can help runners lose weight more effectively
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With enough rest, our bones and muscles are ready for the next day’s exercise
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After deep sleep, the pituitary gland will release growth hormone and flow into the blood
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The surrounding light may be distracting
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For those long distance athletes, sleep is particularly important, otherwise the body will not be able to recover from the high load of training
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People who stay up all night have no idea how hard it is to stay focused the next day
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If you don’t like earplugs, white noise may help you
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Therefore, if you want to improve the performance of the game, sleep is essential# Sleep can promote the secretion of growth hormone
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Continue this breathing exercise until you fall asleep
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Arrange the sleeping environment with opaque blinds, lampshades or curtains
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Sleep better in the dark
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If you do not have enough rapid eye movement period, you will easily feel irritable and tired the next day
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Growth hormone is not urgent, can help muscle recovery, strengthen bone, but also can convert physical fat into energy
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High quality night sleep can greatly improve the performance of athletes
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Good and sufficient sleep is the most direct, effective and economical way to eliminate fatigue and recover physical strength
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Don’t run too late
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Moderate fatigue after running can make your sleep more quality, and enough effective sleep can also make your body get better rest after exercise
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Reducing alcohol consumption is related to the decrease of rapid eye movement cycle and the prolongation of sleep time, so you will find that alcohol can lead to shallow sleep, frequent wake-up and turn over; According to the report, people who drink more than two drinks before going to bed feel that they have not entered deep sleep and do not have good sleep quality
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A good night’s sleep can make people stop eating
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Basking in the sun, breathing fresh air and enjoying the sunshine outdoors can help to improve sleep, but it is not so easy to bask in the sun recently
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Therefore, the night before the race, runners must ensure the quality of sleep, not only because you can focus on adjusting tactics and rhythm, but also because when you are extremely focused, people have the strongest endurance and are easier to stick to the end
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For runners, the most important significance of sleep is to help the body absorb water again
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and 7 p.m
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Exhale through your nose and count to six, hold your breath and count to three
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If you can’t run in the morning, try to schedule it between 5 p.m
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If you choose to run three hours before going to bed, it may lead to insomnia, because running at this time will increase your core temperature (internal body temperature), causing trouble for your smooth sleep
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On the contrary, if there is a problem in running arrangement, it will not only fail to increase sleep quality and sleep time, but also cause health “side effects”: not only the runner’s body can not recover, but also aggravate sleep problems# Sleep can help the body absorb water
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here are simple breathing exercises to help you fall asleep faster
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Sleep experts suggest that if you have sleep problems, you should enjoy an hour of morning sunshine, or use bright lights when you get up and turn them off before going to bed
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The intensity of attention in running at night, the intensity of running at night is too high, easy to reduce blood sugar, so easy to release cortisol and adrenaline, make hunger appear, affect sleep
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Many people hope to lose weight by running, but lack of sleep will make the effort futile
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Generally speaking, the heart rate does not exceed 120 beats / min after 5 minutes of running and 100 beats / min after 10 minutes of running
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If we sleep too little, our bodies produce more hormones that make us hungry, and too few hormones that make us feel full
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For runners who don’t use the heart rate band, there is another simple and effective way: being able to say a word freely while running shows that the intensity is fair
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Short breathing exercises before going to bed can help you stabilize your heart rate, blood pressure, control pressure, etc
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If the water is not enough, the kidney will not work properly# Sleep helps muscles and bones recover
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The actual effect is like “1 + 1 > 2”; In terms of price, macondor restrained his greed and only took the profit that he could survive, 159 yuan / piece! It’s really “after this village, there will be no shop”
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At this time, the intensity can be controlled by calculating the heart rate
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For example, the light from luminous, flashing clocks or other electronic devices may interfere with your stable sleep
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If you need to sleep in an environment like an airport, a train or a noisy neighbor, you can put on earplugs to create a quiet environment for yourself
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The artificial light emitted by electronic devices will make your body think it is sunlight and stop secreting melatonin, so keep yourself away from the interference of blue light and electronic products an hour before going to bed
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It’s a good way to turn off your electronic products an hour (or more) before going to bed to keep your body away from stimulation, which can help you relax, such as TV, loud music, advertisements, computer screens, or other external interference
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Try it before going to bed! Inhale through your nose and count to six, hold your breath and count to three
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Visualizing and relaxing exercises
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During sleep, most of the cerebral cortex is in a state of inhibition, the excitation process is reduced, the catabolism in the body is at the lowest level, and the anabolism is relatively active, which is conducive to the accumulation of energy in the body and the comprehensive recovery of various organ systems
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The following good habits can greatly improve the quality of sleep and the running state: 1
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Taking a few minutes to relax, breathe and visualizing meditation before going to bed can help you fall asleep faster
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When you sleep, the body repairs damaged tissues
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During sleep, water, sodium and other electrolytes are rebalanced by the kidneys
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If they are trained properly, weight loss is not difficult# Sleep keeps runners focused
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Even on cloudy days, outdoor activities are also one of the effective ways to regulate sleep; Athletes should be in the sun for at least 30 minutes a day
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