Incorporating exercise into your daily routine is beneficial for your health, but it’s important to pay attention to your biological rhythm. If you find yourself having difficulty falling asleep, it could be due to overexercising or other factors such as stress, diet, and hormonal imbalances. To improve your sleep quality, it’s essential to reassess these factors and make any necessary changes.
If you are used to going to bed around 11 p.m., engaging in moderate exercise between 9-10 p.m. can be helpful. However, opt for gentle activities such as walking, stretching, or meditating rather than high-intensity exercises that can be stimulating. Adopting relaxation techniques such as controlled breathing or specific stretching exercises before bedtime can also promote better sleep.
In addition to exercise, incorporating sleep-promoting foods and beverages into your evening routine can be beneficial. Herbal teas like chrysanthemum tea, longan-red apple-goji berry tea, astiso tea, or Panax notoginseng tea can help relax your body and mind. Consuming dishes that promote relaxation such as pork heart stewed with lotus seeds or chicken egg porridge with millet seeds can also aid in improving sleep quality.
For those looking for additional support, oral supplements like blueberry and ginkgo biloba extracts have been shown to enhance blood flow to the brain, which can help prevent insomnia, headaches, and memory issues. By incorporating a combination of relaxation techniques, sleep-promoting foods and supportive supplements into your routine, you can create a holistic approach to improving your sleep quality and overall well-being.
In conclusion, exercising according to your biological rhythm by incorporating gentle activities during the day and rest at night is beneficial for your health. To improve sleep quality