Beijing Risheng Socks Co., Ltd.

Recently, the "2022 white paper on Chinese national healthy sleep" launched by the China Sleep Research Association on the "International Sleep Day" shows that nearly three-quarters of the respondents have had sleep problems. From the perspective of different age groups, teenagers don't sleep long enough, young people stay up late, and the elderly can't sleep. Sleep problems have become a common pain point for social people, and mobile phones are the "number one killer" of sleep problems.

Lack of sleep is harmful

Frequent insomnia or staying up late for a long time is easy to cause lack of sleep, including lack of time and poor quality, which affect many aspects of our health. According to an article published in the Journal of the American College of Cardiology, those who slept less than six hours a day had a 27% increased risk of systemic atherosclerotic plaque formation compared with those who slept seven to eight hours a day. Not just the cardiovascular arteries, but the whole body, and the subjects were healthy middle-aged people aged 40 to 54, not the elderly.

Lack of sleep also affects the immune system and metabolism. An experiment on sleep and influenza virus showed that people who slept an average of five hours had an infection rate of nearly 50%, while those who slept more than seven hours a night had an infection rate of only 18%. At the same time, the less sleep, the easier it will be for people to eat, the body to burden, the metabolism to become busy, and the body can not effectively control blood sugar concentration, weight gain, obesity and the probability of type 2 diabetes increase.

Sleep well for healthy exercise

According to the data released by China Sleep Research Association last year, more than 300 million people in China have sleep disorders, but the proportion of sports people suffering from insomnia is only 10%. It can be seen that exercise is helpful to sleep, and the powerful weapon to improve sleep quality is reasonable and appropriate exercise. However, with the changes in the pace of life and lifestyle, when exercise and sleep can not have both, the majority of office workers can only go to the gym in the busy interval to seek "health salvation". While long-term insomnia or lack of sleep, while exercising, it will also bring harm.

Professionals say that if you don't get enough sleep and still stick to fitness, the risk can't be predicted. Staying up late or losing sleep, the human body will be in a relatively tense state. The body needs more high-quality sleep to help restore the unbalanced metabolic state, damage and relieve stress. If the rest time is not enough, it is easy to cause abnormal vasoconstriction and increase blood pressure. If you continue to carry out high-intensity exercise, it is a great challenge for human cardiopulmonary function.

Secondly, in the state of insufficient sleep, the effect of fitness will be greatly reduced. Sleep is considered to be the best way to rest. Sleep can provide enough rest time to restore the function of the tired body after exercise and repair the damaged muscles during exercise. Exercise can really relieve the pressure at work. The secretion of dopamine quickly brings the human body into a temporary atmosphere of relaxation and freedom. For fitness lovers who don't get enough sleep but want to continue exercising, they can choose yoga and other low-intensity exercises to help release pressure without too much physical and psychological burden.

Scientifically arrange exercise and sleep

How to balance the relationship between exercise and sleep? Professionals suggest that you should not rush to exercise immediately after meals. Exercise immediately after meals will affect breathing and gastrointestinal peristalsis and bring discomfort. After an hour, you should take moderate intensity exercises such as fast walking and jogging. Exercise time should not be too close to before going to bed. No matter the intensity of exercise, the human nervous system will be in an excited state. Therefore, it is more scientific to rest for an hour after exercise at night and then go to bed. In addition, we must ensure adequate sleep and choose the appropriate length of sleep and wake-up time. When we wake up, we will have more energy, and the training effect and efficiency will be higher.

To promote sleep, moderate and low-intensity "gentle exercise" is preferred. Aerobic exercise can improve the temperature of the human body and relax the whole body. The moderate fatigue caused by aerobic exercise can also stimulate the human body to enter deep sleep. Fast walking, running, swimming, cycling, aerobics, rope skipping, ball games and so on are good choices.

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