Regular riding can effectively increase sleep time and improve sleep quality

Nearly one-third of a person's life spends on sleep. However, for modern people, it seems to be a luxury to want to have adequate and high-quality sleep and to completely relax the body and mind.


According to statistics, one out of every three people suffers from insomnia. Long-term insomnia, in addition to reducing the number of white blood cells in the blood, causing poor immune system and increasing the chance of illness, will also make people's emotions easy to be restless, alertness, and affect the performance of interpersonal relationships and work.

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More and more studies have shown that correct and regular cycling can effectively increase sleep time and improve sleep quality.


According to Stanford University School of Medicine, a group of middle-aged and elderly people who lack exercise and have trouble with insomnia, after 4 days, 20-30 minutes of aerobic cycling, after 4 months, Their average sleep time increased by nearly an hour, and the time required to sleep was reduced by half. Another study is to compare the effects of different forms of exercise on sleep.


Regular riding can effectively increase sleep time and improve sleep quality


The researchers divided a group of healthy, normal-sleeping elderly into two groups, one for stretching exercises that increased softness and the other for low-impact aerobic exercise. As a result, it was found that the group of subjects engaged in aerobic cycling had a significant increase in the time spent on the "deep sleep" period in the sleep cycle.


Why regular exercise can improve sleep? There is no final conclusion. The more supported hypothesis is that exercise increases the "core temperature" of the body and the brain, as if it had just been bathed in a hot bath, so it can help people fall asleep. Cycling also reduces stress and helps the body and mind relax.

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Cycling also stimulates the brain to secrete a hormone called "phenol in the brain." This hormone can make people feel happy and increase their tolerance for pain. In addition, due to the fatigue caused by exercise, the brain can compensate the body and enter deeper sleep.


Regular riding can effectively increase sleep time and improve sleep quality


What kind of exercise is most helpful for sleep? For people who already have regular exercise habits, unless there is a serious sleep disorder, it is enough to maintain the exercise that you like. As for people who usually lack exercise, they can start with simple aerobic exercise, such as walking, jogging, cycling, and so on. The general recommendation is 3-5 times a week, 30-50 minutes each time, and the heart rate during riding exercise must be greater than 130 times.


Walking is the best exercise, according to the recommendations of the American College of Sports Medicine. Because walking is not restricted by the equipment of the venue, and there is no need for a friend to join, as long as a pair of suitable sports shoes are prepared, the sport can be started at any time and place. It is important to note that the more intense the exercise, the better. In fact, the duration of exercise is more important than the intensity of exercise. Too intense exercise will promote the secretion of adrenal hormones, which will lead to an increase in heart rate and blood pressure, which will make the body in a state of excitement, which is not conducive to sleep.

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Regular riding can effectively increase sleep time and improve sleep quality


As for when cycling is appropriate? Some scholars believe that it is not suitable for exercise before going to bed, but this statement has been greatly questioned. As mentioned above, choosing moderately intense exercise does not affect sleep. People are advised to try to engage in cycling at different times (morning, afternoon, night), and then find the most convenient time to turn the sport into a regular habit.


If you choose to ride at night, don't forget to take a little more time to exercise after the exercise, use slow walking and stretching exercises, and then take a deep breath, so that the heartbeat and breathing ease and then go to bed.


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