16 Mar What do you know about insomnia and swimming has nothing to do with it?
About a third of adults have difficulty sleeping at any time. Both physical and mental stress are a common cause of insomnia. Insomnia itself causes anxiety, and so people with insomnia often fall into a vicious cycle of anxiety and lack of sleep.
Currently, it is not only the elderly who lose sleep. According to statistics from health agencies, the number of patients coming to medical facilities for sleep disorder examination in our country has been increasing in recent years, especially in big cities, in which Patients are now increasingly rejuvenating (from 18-30 years old) due to bad habits in daily life, pressure from work and study.
Usually, when suffering from insomnia, many people have the habit of going to drug stores to buy sleeping pills and tranquilizers. However, according to neurologists, these products are addictive and cannot sleep if they do not drink. The consequences of overuse of sleeping pills will make users feel sleepy, tired, slow reaction speed and decreased intelligence, a concentration at work, even causing mental disturbances.
To cure sleep disorders, experts recommend a wide range of remedies, from social remedies (lifestyle changes), medical remedies (using drugs), nutritional measures (changing the way of eating). drinking and eating time), biological and psychological measures (bedroom temperature, lighting, hot showers …) to exercise (exercise).
Without discussing other measures in-depth, this article focuses on clarifying exercise measures in general and swimming practice, in particular, to help you sleep better!
Want to sleep better? Do exercise!
If you have trouble sleeping, chances are you’re not exercising enough, or you’re not exercising enough or exercising properly.
Exercise is one of the most important things you can do to overcome or alleviate insomnia. Exercise can help you fall asleep easier and faster, sleep better and deeper. For some people, exercise is enough to overcome their insomnia.
Why does exercise help to sleep well?
Exercise helps you sleep better for a few reasons. Exercise is a beneficial stress agent for the body. Your brain compensates for physical stress by increasing the amount of time you spend deep sleep (stage 4 sleep).
Exercise also helps to sleep well because it raises your body temperature and then drops it to the same amount that increased over the next few hours. The drop in your body temperature makes it easier for you to fall asleep and helps you fall asleep.
Exercise can also help you sleep well because you usually exercise outdoors, increasing your exposure to sunlight. Exposure to sunlight helps to regulate the appropriate body temperature rhythm to help you fall asleep.
These two factors, exercise and exposure to sunlight, can help explain why people find it easier to sleep when they spend more active time outdoors, like go camping or go hiking.
Want to sleep better? Swim!
In all types of exercise, Swimming is a great activity to relax your body and mind and this helps you sleep well. This effect is present in other forms of exercise as well, but swimming has the advantage of having a much lower risk of injury than other sports and is suitable for most people, including those who are sick or injured. Moderate aerobic exercises like swimming can help you sleep well.
Why does swimming help to sleep well?
1. Swimming helps you to spend more energy
Water has 12 times more resistance than air resistance. Therefore, moving in water requires more force than traveling on land due to drag. In addition, the pool’s cool water lowers your body temperature. When body temperature drops, your body has to “struggle” to try to raise it, which means it burns more calories and uses more energy. Swimming burns between 350 and 420 calories per hour, depending on intensity. The more energy you use, the more tired you will be and that will lead to the better sleep you can get. Compare with walking that burns 177 to 279 calories an hour and you see the advantage of swimming!
2. Swimming helps you reduce stress
Many swimmers find that a swimming session can make them feel more refreshed and comfortable. Along with possible biochemical changes in the brain, swimming requires the muscles to stretch and relax, combined with deep breathing in a rhythmic pattern similar to yoga. So there is clear evidence that swimming makes us less stressed and sleep better.
3. Swimming helps the whole body sored after exercising
Swimming uses all of the major muscle groups, so swimming can be extremely painful. All four swimming styles mobilize sufficient abdominal muscles, biceps, triceps, glutes, hind thighs and anterior thigh muscle. Other major muscles used in swimming include the anterior and posterior shoulder muscles, the pectoral muscle, and the trapezoid muscle.
It is important to note that the buoyancy of the water reduces the pressure of gravity acting on the weight-bearing joints, so any exertion of the movement goes to the muscles, causing swimming in the anaerobic, the anaerobic, and the anaerobic mixture can all be exhausting! And that helps you sleep well after the workout!
In short, exercise, in general, helps you sleep well, but swimming helps you sleep more easily by burning more energy than with the same force spent on land, feeling refreshed like yoga.
Thomas Dekker, an Elizabethan playwright, said prophetically: “Sleep is the golden chain that binds our health and our bodies together”. According to Russell Foster, if you are an ordinary person, 36% of your life is spent sleeping, which means that if you live to be 90 years you will sleep 32 years! This shows that sleep is an extremely important part of our body’s biological activities.
Among the many measures to help you get a good night’s sleep, Swimming is an option you should not miss – if you know how to swim, of course!