Exercise in the morning and sleep better at night
However, falling asleep, it may be time to start exercising in the morning, if you’ve been up all night.
Regular morning exercise outdoors improves sleep metrics and signals your body to produce the hormone melatonin before evening. Sofie Laage-Christiansen from Aarhus University, Denmark, who just completed her PhD, says this has a positive effect on your sleep. in sleep discovery.
“Exercising in the morning in daylight makes it easier to fall asleep. Black Viagra 200mg and Cheap Levitra Online “This kicks in the brain in a similar way to when you’re exposed to bright light earlier in the morning, and it causes the body to release melatonin before dark,” says Laage-Christiansen.
Exercise helps you prepare for the day
“Waking up half an hour earlier can be difficult, but it helps you make the most of your day,” says Laage-Christiansen.
“When you exercise, your body produces a lot of good hormones, like adrenaline that help wake you up and get ready for a new day,” she says.
Adrenaline increases in stressful situations, increasing our heart rate and blood pressure. It can become dangerous if the body is exposed to stressful situations for a long time, even affecting depression. But in short bursts, it has a positive effect and works better.
Short-term stress is good for the body
Adrenaline is just one of the hormones that have a positive effect on the body throughout the day. The inner boost that adrenaline gives you can last for several hours, says Laage-Christiansen.
“For example, it can help you dive longer during the day. Surely you suddenly learn to master a test question, even though you allow it, but you cannot. It’s the stress hormones that help you, she says. Other hormones include serotonin, the so-called happiness hormone, which helps your fastidious cells and heart serve. Dopamine is part of the body’s pricing system and is released when you witness or expect to witness an interesting product.
Others include norepinephrine, cortisol, and endorphins, which act similarly to adrenaline.
Morning exercise strengthens the body’s natural indicators
These good hormones, when released during a morning workout, will help keep you mentally strong to face the day, says Laage-Christiansen. And it is completely natural for the body to have a high production in the morning. For example, your sleep meter is controlled by a group of genes that also ensure cortisol levels are lowest at night and highest around 9am.
By training first, you can stimulate a process that has previously worked in your body.
“It’s completely natural to get energized in the morning,” says Laage-Christiansen. However, you can also harness that to get the most out of it, says Laage-Christiansen, if you follow your own natural biological clock.
Night owls can come early
But to get the full benefit of your morning admin exercise, you have to go outside. Outside light activates the light-sensitive buffer zone in the eye, which signals the brain to start producing melatonin before dark. The effect is so strong that it can actually turn a night owl into an early hawk.
“Actually, the type of exercise you do doesn’t matter. To illustrate, you can just walk around. Laage-Christiansen explains that the most important thing is to stay outside because that’s the necessary light.
Exercise more in the evening than not everyone
What if you miss your morning session? Should I do it the same evening? Laage-Christiansen recommends skipping it and staying until the next morning, if you’re someone who has trouble sleeping at night.
“Working out in the evening when your body is about to prepare for peace and relative is the opposite of what your body intended. It tells your body to wake up as soon as it starts preparing for rest and makes it harder for you to fall asleep,” she says.
Nikolai Baastrup Nordborg,
Who studies physiology at the Institute of Sports and Nutrition at the University of Copenhagen, Denmark, says that while exercising in the morning can boost your circadian clock, from a fitness perspective it doesn’t really matter when you’re working out. Elite athletes like to train in the fall, he said, because that’s usually when they show up. And in his view, an evening race is better than no race at all.
“We know very little about sleep and its relationship to exercise, both in terms of health and performance. But either way, I guess if you can’t train during the day, it’s better to practice under all circumstances, rather than not always. But we need to know more about it,” Nordborg said. Sleep expert Professor Poul Jennum from the Department of Clinical Medicine at the University of Copenhagen, Denmark, offers a neutral view.
“You shouldn’t exercise right before bed and generally shouldn’t exercise after 8 p.m. If you ride a bike or run, it wakes you up and isn’t good for sleep. But personally, I prefer people running on their way home from work than not running to people,” he said.
