running

Exercícios físicos ajudam ou atrapalham o sono?


Essa pergunta parece fácil né? Mas não é. Básicamente temos duas respostas:

Ajuda sim, e muito!

Como provavelmente você já sabe, se exercitar é muito bom para corpo e mente. Quando praticamos aquele exercício bom, entre outras coisas, ficamos mais alegres, melhora nossa qualidade de vida e ficamos bem dispostos.

Mas quanto ao sono, os benefícios são dois: Cansaço e Temperatura corporal.

Cansaço

Aqui não tem muita novidade, se exercitar cansa e quando você está cansado você dorme mais rápido e mais profundo. Ou seja, vai lá! Faz bastante exercício que garanto que você vai capotar na cama, dormir mais profundamente e só acordar no outro dia (lógico que, sempre respeitando os limites do seu corpo).

Temperatura corporal

Repare que fazer exercício te deixa mais quente. Apenas 20 minutos de corrida ou 40 minutos de pedalada já é suficiente para aquecer bem o corpo.

Quando dormimos, o cérebro coloca como meta de temperatura 1 grau a menos que o normal, porque diminuir temperatura corporal causa sonolência. Como você fez exercício, seu corpo que estava quente, começa abaixar a temperatura perto da hora de dormir e isso já vai te dando sono.

Para isso funcionar, você tem que manter seu exercícios entre às 16 e 20 horas. Se fizer de manhã, não terá efeito à noite, se fizer muito tarde, seu corpo vai dormir quente mesmo e não terá a sonolência antes de dormir provida pela diminuição da temperatura (mas diminuirá normalmente depois que você dormir).

Essas são as coisas boas…

Mas pode atrapalhar também

Quando você faz esforço físico intenso, seu corpo libera adrenalina e esse hormônio te mantém acordado e agitado. E uma vez produzida, a adrenalina demora um pouco pra sair do corpo.

Por causa disso, se você fizer exercícios perto da hora de dormir, pode acontecer duas coisas:

  1. Você irá demorar para dormir
  2. Seu sono será agitado e você não descansará o suficiente.

A regra aqui é a mesma: tente manter seus exercícios entre às 16 e 20 horas.

Recapitulando

Então, sair para correr, pedalar ou jogar aquele futebol, ajuda muito a dormir mais rápido e tem grandes influências na qualidade do seu sono. Mas para ter 100% de eficácia, tente praticar esportes entre às 16 e 20 horas.

Assim quando você for dormir, você estará cansado, seu nível de adrenalina terá baixado e sua temperatura corporal estará diminuindo, aí é só aproveitar sua boa noite de sono.

E você?

Faz exercícios a noite? Dorme melhor? Conta aí pra gente!


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  48. I actually enjoyed the movie from a fiction perspective, but did laugh at the anagram comment, and also how Ian McKellons mouth movements yelling from the car at one stage matched the police car sirens! i laughed hard, but no one else did in the cinema, oh well!!!!I thought a real lowlight of Tautou’s character was her attempt at walking on water!!!!!!

  49. Ce n’est pas faux, Fred. Restons sur l’Europe.Par ailleurs, Silouane, c’est vrai que beaucoup de gens en France se sentent français, mais ont l’impression que les autres ne les voient pas tels. C’est amusant, comme phénomène, et sans doute symptomatique de quelque chose d’intéressant.

  50. NUNO: Quite interesting! Just as the USSR forced the West to improve its tactical and strategic capabilities, and their failure to reform led to their destruction, so Russia is forcing the West to improve its energy capabilities, and again failure to reform will destroy Russia — leaving . . . “Zaire with permafrost”?

  51. I was curious if you ever considered changing the layout of your website? Its very well written; I love what youve got to say. But maybe you could a little more in the way of content so people could connect with it better. Youve got an awful lot of text for only having 1 or two pictures. Maybe you could space it out better?

  52. Salut la compagnieA propos du « pas de quoi en faire une note de blog » du moment, il me semble que la photo ressemble plutôt à la petite dame qui avait la grippe Q il n’y a pas si longtemps, et que le même docteur avait l’air intéressé! Donc la mesure ne parait pas très efficace.Quand au sujet du jour, la cagnotte pour passer le code, c’est tellement minable, les mots me manquent!

  53. Shore [36],Go easy on them. Life is tough you know. There’s a lot of stress keeping with the latest technology and making Beemer lease payments. I mean, going without electricity or living on oatmeal is one thing but falling behind the times can be devastating! You know… the old folks had to live through a depression and a world war but it was so much simpler than today. They have no idea what a struggle it is today! (dripping sarcasm off)

  54. Consuelo , meu ponto fraco são os papéis, e tudo que se relaciona a êles.Fiz uma festa na Il Papiro, trouxe papeis atersanais canetas , cera , cartóes e até um desenho a bico de pena feito em nanquim retratando uma ruela de Florença , coisa mais linda e delicada .Esta papelaria é um cantinho do passado , com a modernidade de ter vãrias fliais.A cantineta não tive a chance de conhecer, fica para a próxima .Abs.

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  56. Helen, hope the pain subsided. Nice walking with you and Betty and talking about Kauai and trying to get the 2 of you to Hawaii to speak. I will keep you posted on those efforts. Thanks for the wonderful talk at Fan Fare and for the first book. I read it on the plane and must say I think it should be mandatory reading for all trans (people). Aloha Paula

  57. Información Bitacoras.com…Valora en Bitacoras.com: ¿Te han robado los tapones de las ruedas? ¿Te gusta que tus ruedas se hagan notar? ¿Te gusta el color rosa? Escoge la excusa que quieras pero con estos tapones de aluminio y forma de cohete, tu coche no va a pasar desaperc……

  58. Nu e adv faza q pesti si fecioara… Taty e fecioara si mami pesti…si? sunt de 20 de ani casatoriti …eu sunt fructul iubiri lor si? nu i-am vazut mai mult de 5 ori certanduse in toti 18 ani de cand sunt eu pe lume:D asa c a nu va luati dupa astea….ca si eu sunt q rac si?se spune ca capricornul nu se potriveste cu zodia rac….da ma inteleg super cu prietenul meu …sunt q el d 1 an si merge ok…si o sa mai mearga…TREBUIE SA EXISTE IUBIRE….ATATA!!!

  59. Finde ich eigentlich gar nicht. Wenn wir ein extra Treffen machen, erreichen wir doch genau das falsche – es wird wieder separiert. Am besten wir vergessen und/oder ignorieren diese überflüssigen Bezeichnungen einfach mal direkt. Ist doch Quatsch. Die gibt es nur, um die Masse in verständliche Gruppen aufzuteilen. Wir haben es alle drauf!

  60. chosemercy, when you make someone a citizen, their point of view is just as legitimate. So we either shut up about it and we all go home or we need to redefine what being a citizen means. Any group living in the midst of another is seeking confrontation. That's nothing new, except to progressives.

  61. Je te rejoins sur ce point , je pense toutefois que c’est plus vrai dans le parler que dans l’écrit.:) Ayant passé un an dans un pays anglophone, clairement à l’oral le but est de se faire comprendre peu importe le nombre de faute. Pour autant, sur un blog qui se lit et se relit donc, s’il y a trop de faute ou si le niveau d’anglais n’est pas satisfaisant alors on perd en crédibilité, et là c’est dommage!Mais je te rejoins sur le 1 terrien sur 100, cela dépend de ton produit!

  62. hahahaha! Andy, love the vaccuum cleaner “it sucks that bad” analogy.Someday, i will make it to London and I must remember to watch out for those darn buses! Combine that with the fact that I am used to “driving” on the other side of the road can get pretty interesting…Hope you have a better time at your new digs!Sharon´s last blog post..

  63. My favorite blogging couple 😀 I think it’s great that you guys are doing this site. Although having a baby is nowhere on my agenda right now (Woohoo! I still have to graduate from high school! LOL) I love reading your posts. I’ll be storing some of these infos in my head for [much] later use XD I also think it’s wonderful how Greg is posting a lot on here too. I’ll bet it’s a rare find to see dads making blogs like these! I’m so happy for you guys & I wish you both nothing but the best :)Tricia’s last blog post..Smexy.

  64. awww! the Princess surely enjoying her milk :-) She is a cutie Mommy :-) My son likes to drink so as my husband. The daughter and Mommy are different. We both have lactose tolerance and both allergies with milk. She always pass her milk food challenge but in the end, she get hives…no milk for her yet, hopefully in a year or two. I only drink milk whatever left in my boys glass :-)

  65. Et ça parle de sens…A part libérer la trappe à fantasmes,voilà un sujet qui semble assez fumeux,ce qui se comprend mieux en lisant le texteproposé en lien pour définir l’intelligence collective.Voilà aussi une intelligence individuelle toute prêteà la fusion de ses parties dans un tout collectif,mutualisé, cybernétique ou autre encore,sans aucun dommage probablepour son tout élémentaire.incommunicabilement.. . .Facile de prévoirqui sera le premier clientdu puissant outil informatiquede prospection du sensdans la glaisedes signes.

  66. Anónimo disse… Cara Marta,se tivesse estudado o suficiente ou prestado atenção às aulas da primária saberia que se escreve "há 700 anos"!7:12 PM———————–Caro Anónimo, se não tem argumentos não desconverse e remeta-se ao silêncio.

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