Neither weight nor go: this is the exercise that you must do to sleep like a LEON

Many people do Better sleepThe field is well known that some physical efforts will help us fall asleep and save them at night. But what is the perfect routine? Yoga? Weight? Walk? This is a difficult question to which a team of scientists from Harbin Sports UniversityIn China, he wanted to answer a recent study.

He analyzed a total of 30 clinical trials conducted in more than a dozen countries in which various procedures were analyzed. As a rule, two types of physical exercises are compared in this type of work, and their impact on vacation is analyzed. Therefore, the authors of this work thought that it would be even better to extract each individual exercise and study it with various intensity and long term.

This led them to the conclusion that the perfect routine for sleeping is better High intensity yoga twice a weekThe field but be careful because the time that lasts exercises is more important than it seems.

How did they check, what perfect exercise will fall asleep better?

As we have already seen, they conducted 30 clinical trials and separately analyzed the exercises that were compared in each of them. Their goal was to classify them first by their size, and then taking into account intensity and duration.

They noticed that the best sleep parameters were obtained from yoga. This makes sense, since not only physical exercises are performed, but also used Controlled breathing patterns They help Activate the parasympathetic nervous system. This is part The autonomic nervous system. That is, the one that controls involuntary actions such as heartbeatThe field in a particular case of the parasympathetic nervous system, the main actions that it regulates Reducing the heart, expansion of blood vessels, a decrease in the size of the pupil, an increase in digestive juices and relaxation of the muscles of the digestive system.

In this case, a decrease in heart rate contributes to relaxation. It is even suspected that it can be Useful effect on arthritic pain.

For this, it is important that it is yoga with high intensity, but it is enough twice a week and in short sessions Less than 30 minutes. In fact, if the sessions are longer, the effect can be counterproductive. The authors of the study suspect that this is because in this case will release a lot of cortisolA hormone associated with a high level of stress, so the dream cannot be so easy. Fortunately, these effects are not so bad when yoga is made earlier. But for those who want to do it shortly before bedtime, short sessions are much better.

What will happen next?

This study has some restrictions. It was evident that the equipment for sleeping is better than the most suitable results, it is yoga. They follow walks, resistance training and aerobic exercisesBut yoga is a clear winner. Nevertheless, they do not have a well -developed study that is aimed only at the analysis of yoga, but Bliburrillo from many clinical tests.

Therefore, the next step in this study will analyze the effect of yoga on sleep in A diverse group of people With different ages, both men and women. Thus, you can have a wider idea of this exercise in order to sleep better.

Until they have this result, researchers insist that any exercise is a good option. In general, physical efforts will always help us sleep better. Choose the one you like best.