It is in fact known that physical activity reconciles rest, but not for everyone and / or in equal measure. In fact, the impact of motor exercise on the brain can also be negative for sleep.
As we shall see, this depends on numerous factors, which can be intelligently managed to reduce this unpleasant inconvenience.
Let's go into detail.
sufficiently, this condition must be sought with the desirable motor activity.In reality, there would be no need to give examples bordering on obviousness. Even the most sedentary of kind readers, in their lifetime, will have done at least a very long walk or even a simple move. Sleep is guaranteed.
We also think about children. Any subject in pre- or post-pubertal age, if left to play in the open air every day, falls asleep easily both in the early afternoon and immediately after dinner.
But is it really that simple?
Subjectivity, type of training and quality of sleep
It is absolutely natural that, in any subject, by inserting or removing physical exercise, or by increasing or decreasing overall motor activity, one can obtain a positive or negative impact (direct or indirect) on sleep and general rest.
But we are not all the same, which is why the minimum training load, as well as the maximum one, vary according to the subjective perception and condition. As always, too much can choke!
It is also interesting to note that while certain types of training performed in a certain way have an indisputably therapeutic effect, other forms of exercise can reduce the quality of sleep and prevent you from getting enough rest.
The best exercise to improve sleep also depends on age.
For example, some studies have found that moderate exercise over the course of several weeks can improve sleep quality and duration in teens.
Conversely, during the same time frame, strenuous exercise has been shown to reduce sleep duration for some adolescents and can sometimes extend the time it takes to fall asleep.
This does not mean that, in large numbers, regular exercise can help healthy adults sleep better, prolonging the duration of sleep, improving its quality and reducing the time needed to fall asleep.
Sleep and exercise disturbances
For adults with sleep disorders, the need to exercise may be different.
One study highlighted the usefulness of moderate resistance training and stretching exercises (for muscle elasticity and flexibility) in this field.
Similarly, subjects who participated in moderate aerobic sessions reported a decrease in sleep onset time, fewer episodes of awakening during the night, longer duration, greater sleep efficiency, and less general anxiety. .
both metabolic and peripheral, specific hormonal and neural regulations, interactions with the surrounding environment, possible socialization, therefore emotional commitment, leisure, etc.
From a purely psychological point of view, even small amounts of physical activity can improve mood and cognitive function, relieve anxiety, reduce the risk of neurosis and numerous organic medical conditions (obesity, metabolic and joint diseases, etc.).
In a few lines we would have already clarified the main mechanisms that justify the therapeutic effect of physical exercise on sleep; however, this mechanism can be reversed.
There are particular circumstances related to training that can hinder sleep. Let's see which ones and why.
customary. We will talk about this in a separate paragraph.Training before sleep: excessive temporal proximity between physical exercise and rest d
For many, training before bed is a real necessity.
Especially for logistical or temporal reasons, as in the case of shift workers or night workers (such as pastry chefs and bakers), sometimes it is not possible to choose different moments of the day from those preceding the rest to try their hand in the usual session of physical motor exercise.
Above all due to a consistent release of catecholamines (exciting neurotransmitters), brain nerve activation, increased basal metabolic rate and body temperature, in these circumstances considerable difficulty can arise in falling asleep even for several hours after training.
Furthermore, we must not forget that after physical activity it is "imperative" to eat. It would be advisable to take both protein and carbohydrate sources, in portions related to the commitment of the session carried out.
Here further problems arise, because digestion can compromise sleep, in itself already "in the balance", giving the final blow and preventing falling asleep, worsening the general quality of rest, interrupting it prematurely - even for urinating - etc. And let's not talk about the digestive consequences for the stomach and the esophagus.
That said, even fasting is a "bad bedmate" of rest - forgive the pun. The basically low blood sugar and the depletion of glycogen reserves imposed by training, in addition to powerfully stimulating hunger in the following hours, do not favor sleep at all; quite the opposite.
early mornings improve sleep quality to a greater extent than same afternoon or evening workouts.
Morning exercise has also been linked to longer times spent in slow wave sleep (3rd and 4th stages of sleep).
A daytime walk of 10 minutes or more can also improve sleep the following night.
A good rule of thumb is to avoid strenuous exercise within three hours of resting time. Exercising at the end of the day can raise your body temperature, which in turn can affect the onset of sleep and sleep quality.
Some studies have even concluded that high intensity workouts within an hour before bedtime can adversely affect sleep time and efficiency.
Yoga and stretching can be considered the most suitable evening activities, as they promote feelings of relaxation and can improve the quality of sleep.
Alternatively (but this is not physically energetic training), progressive muscle relaxation, meditation and other relaxation or autogenic training techniques are particularly useful.
; therefore, a kind of under- or under-training.An athlete's nervous system and metabolic set are perfectly adapted to exertion. The predisposition is, therefore, to "expect" a training load "from one moment to the" other ".
By removing this variable from everyday life, the component of "positive stress" for which we have evolved is missing, both from a phylogenetic point of view and, above all, from an individual historical point of view.
The brain no longer reaches central fatigue and, consequently, extends its waking autonomy. After all, the energy consumption of an average athlete is about double that of a sedentary, and the tolerance threshold for fatigue is much higher. to normal.
So, an athlete who abruptly breaks routines should be half asleep? Obviously not. But this destabilization requires a re-adaptation to a sedentary lifestyle, which is often traumatic to say the least.
There are many athletes who, due to a sudden total stop - as for a bone fracture - complain of insomnia, irritability, anxious or depressive symptoms, emotional and sexual difficulties, inappropriate eating behaviors and weight gain etc.
- possibly associated with other active ingredients, perhaps herbal.
This molecule should help restore the normal neuro-hormonal cycle of the onset of sleep, regulating it.
Secondly, obviously, it would be desirable to try to pass at least a couple of hours, preferably three, between training and rest. It is not always possible, of course.
However, even with the help of a dietician, it would be a good idea to plan meals in order to optimize recovery while not hindering sleep.
Liquid supplements, for example, are almost always an optimal solution, because they combine moisturizing and nourishing capacity. However, for those who suffer from pronounced nocturia, we suggest preferring bars and tablets or in any case solid foods, but to anticipate the intake of liquids from before the workout.
Pharmacological remedies against insomnia remain as the "bottom". Not because they hurt, but simply for educational reasons. However, under medical prescription and, possibly, by consulting a specialist.
