Schlafprobleme nach dem Laufen: Tips zur Vorbeugung

It is a matter of friendship, if it is a reinforcement of the high level and the tag that is on the weld.

Was it true that the Gefühl der Erschöpfung nicht zu dem ersehnten, erholsamen Schlaf führt was? Viele Läufer messages van Schlafproblemen op de Laufen, especially after Abendläufen. Who can solve these problems, and what roles do they play in the Essgeohhnheiten and der Zeitpunkt der Laufeinheit?

As an erafahrener Lauftrainer and Sportwissenschaftler, Ich Ihnen in diesem Artikel deleteschaftlich fundierte Tipps geben, who could avoid their Schlafprobleme nach dem Laufen. There are a number of civilized people who will maintain the growth and schlaf shape of their sollte, but will help the masses when they will now leave the wash and will have the negative influence of the schlaf on the Essen after training.

How long is the laurel wreath time lapse and its lifespan?

The Wirkung von körperlicher Aktivität auf den Schlaf

Regular active activities, which over time have many positive effects on sleep. Studies say that regular sports die End time passing and the Sleep quality is better can. The most important thing is that there is a strong demand for more intensive training statistics. Ein more intensive love for their journey can that really happen Acting the opposite way and zu Schlafstörungen führen. Why is that so?

After an intensive launch of the Körper Zeit, it is a matter of doing. When the training goes through the adrenaline level, the temperature is high and the frequency is high for a certain time. These physiological reactions are no longer possible with an effort of the enterprise, but they will experience one of the consequences of it.

Empfohlener Zeitraum between Laufen and Schlaf

If the positive effect of the rinse on the bed is not achieved, a cleaning agent is used to reach the end of the wash cycle and remove the liquid. Recommendation is one of the spiritual matters that belong to the three statesThis period has begun, the high frequency is high, the temperature is normalized and the stress hormone with adrenaline and cortisol decreases.

In a study by Oda and Shirakawa (2014), it was stated that those people who spend at least four hours in their sporting activities are less likely to have physical problems during their training. The Emphasis, which is beneficial to the environment, is also based on fundamental recognition.

Lessons for Diesem Theme is about the question: Best days to celebrate: Morgens, Nachmittags or Abends?

What problems could arise if the problem could be solved with the avoidances?

Selection of the right intensity

If there are other people who are starting, you can follow the intensive training. Intensive training with interval training or a short period of time If one of the main causes of the vegetative nervous systems is, it will take longer to stop an active activity. That can not Slave negative beeswax.

Stattdessen empfiehlt is sich, Ruhige Dauerläufe or lockere Regenerationseinheiten would absolve. Solche Läufe fördern de Durchblutung, verbessern de Sauerstoffversorgung der Muskeln and targen zur general explanation so, without the body need to stress. You can take the time to do an intensive workout and enjoy a double benefit.

Beruhigungsstrategien nach dem Laufen

One of the ways you can use the kitchen in the schlaf can help the best techniques and rituals, the mountain walk in the rough state of affairs. Zu den Supervised methods heard:

• Dehnen and Yoga: Sanftes or a course of yoga sessions can help, the muscles are relaxing and the temperature is high.
• Relaxation techniques: During the practice of progressive meditation or meditation, the nervous system is trained and supported by the Sleep Mode. If a modern Garmin version has been developed, the integrated function “Atemübungen” can be used.
• Hot shower or bad: A bad or a warm temperature causes the temperature to be heated at a certain moment and signals the temperature, the time is so exciting. Please do not take a “hot” shower or bath. Then the body again uses the energy of the Regulation of the body temperature below.

These measurements play a role, the recovery phase after training is available and the corpsing on the sleep preparations.

Can Essen after the Abendlauf die Gefahr von Schlafstörungen erhöhen?

Der Einfluss von Mahlzeiten op de Schlaf

Die Ernährung played a waspish role in the Zusammenspiel of Sport and Sleep. Directly after the training the nutrient of the regeneration is used, whereby carbohydrate and protein are added, whereby the glycogen supplements are replenished and the muscle repairs are carried out. As one of the consequences of this is that the Sleep can have erhebliche consequences.

A heavy, heavy Mahlzeit Health care can strain the gastrointestinal tract and the Slavish words. Later a higher leech level Through sweetener food If your large portions have the Sleep effect, the insulin level compensates sooner and the food is in a phase of digestion, in the rest position that we have.

Optimale Ernährung nach an Abendlauf

To avoid damage, sollten Sie darauf consideren, slightly realistic opening hours when your life comes to an end. A combination of complex carbohydrates and proteins is ideal, one of the glycemic properties that brings about the regeneration of the mussels, while the stomachs last so long.

A typical representation of a Mahlzeit after an evening run could be:

If you don’t like it, you’ll be happy, so let’s wait for the day think of a stunde for the Zubettgehen were taken. When the time is right for the sale, the sale is a fact and the Schlaf is ready.

Summary

There is a problem with the failure of avoidance, so Era between the Snow whiteness and them Sleeping thinks it is good to study. Let’s wait a while, let’s leave again, Fewer intensive training requirements be favored. Ensure a good reception Relaxation techniques One of the many ways you can start is the quality of your work. A light realistic Mahl time with complex carbohydrates and proteins it is ideal to prepare a healthy meal and adopt the best possible attitude to improve the Sleeping habits.

Scientific sources

Oda, S., & Shirakawa, S. (2014). The effects of high-intensity exercise on sleep in student athletes. Journal of Sports Sciences, 32(6), 589-595.
Driver, H.S., & Taylor, S.R. (2000). Exercise and sleep. Sleep Medicine Reviews, 4(4), 387-402.
Dolezal, BA, Neufeld, EV, Boland, DM, Martin, JL, & Cooper, CB (2017). Interrelationship between sleep and exercise: A systematic review. Advances in Preventive Medicine, 2017.