High quality night sleep can greatly improve athletes’ performance on the field.

Reducing alcohol consumption is related to reducing the rapid eye movement cycle and prolonging the time required to sleep.

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 every day.

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 off the lights before going to bed.

For runners who don’t use heart rate bands, there is a simple and effective way: if they can say a word freely while running, it means that the intensity is OK.

Visual and relaxation practice.

Runners develop the following good habits, which can greatly improve the quality of sleep and improve the running state: 1.

Moderate fatigue after running can make your sleep more quality, and enough effective sleep can also make your body get better rest after exercise.

The surrounding light may distract attention, such as light from luminous, flashing clocks, or other electronic devices, which will interfere with your stable sleep.

Taking a few minutes to relax, breathe and visual meditation practice before going to bed can help you fall asleep faster.

Decorate the sleep environment with opaque shutters, lampshades or curtains.

Here are simple breathing exercises to help you sleep faster.

Running at night with too much intensity is easy to reduce blood sugar, which is easy to release cortisol and adrenaline, causing hunger and affecting sleep.

Brief breathing exercises before going to bed can help you stabilize your heart rhythm, blood pressure and control pressure.

Growth hormone is not urgent.

On the contrary, if there is a problem with the running arrangement, it will not only fail to increase the sleep quality and sleep time, but also cause health “side effects”: not only the runner’s body cannot recover, but also aggravate the sleep problem# Sleep can help the body absorb water # for runners, the most important significance of sleep is to help the body absorb water again.

6.

Sleep better in the dark.

Therefore, the night before the running competition, 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.

At this time, you can control the intensity by calculating the heart rate.

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seamless bandana

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During sleep, water, sodium and other electrolytes are rebalanced by the kidneys.

Through adequate rest, our bones and muscles can also be ready for the next day’s exercise.

Pay attention to the intensity of running at night.

Good and sufficient sleep is the most direct, effective and economical way to eliminate fatigue and restore physical strength.

If we sleep too little, our body will produce more hormones that make people feel hungry and lead to too little secretion of hormones that produce a sense of fullness.

During human 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, while anabolism is relatively active, which is conducive to the accumulation of energy in the body and the comprehensive recovery of various organ systems.

Therefore, if you want to improve your performance, sleep is essential# Sleep can promote growth hormone secretion # in deep sleep, the pituitary gland will release growth hormone and flow into the blood.

Generally speaking, the heart rate does not exceed 120 beats / min after 5 minutes and 100 after 10 minutes Times / minute.

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 (the internal temperature of the human body) makes trouble for your smooth sleep.

Try before going to bed! Inhale through your nose, count to six, hold your breath, count to three, then exhale through your nose, count to six, hold your breath, count to three, and continue this breathing practice until you fall asleep.

If you don’t have enough rapid eye movement period, they will easily feel irritable and tired the next day..

It can help muscles recover, strengthen bones, and convert physical fat into energy.

Therefore, you will find that alcohol will lead to light sleep, frequent waking and turning over; According to the report, people who drink more than two cups before going to bed feel that they have not entered deep sleep and have no good sleep quality.

A whole night’s high-quality sleep can stop people from eating.

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Don’t run too late.

If there is not enough water, the kidneys will not work properly# Sleep helps muscles and bones recover # and when you sleep, the body repairs damaged tissue.

If you train properly, weight loss is not difficult# Sleep keeps runners focused # and people who stay up all night know how hard it is to stay focused the next day.

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For those long-distance athletes, sleep is particularly important, otherwise the body will not be able to recover from heavy training.

In addition, lack of sleep will make people more likely to feel pressure and become grumpy# Sleep can help runners lose weight more effectively # many people hope to lose weight through running, but lack of sleep will make efforts in vain.

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.

Cutting off electronic products an hour (or more) before going to bed is a good way to keep your body away from stimulation and help you relax, such as TV, loud music, advertising, computer screen, or other external interference.

If you can’t run in the morning, try to schedule it between 5 and 7 p.m.

Basking in the sun, breathing fresh air and enjoying the sun outdoors can help improve sleep, but it is not so easy to bask in the sun recently.

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