健康知识QampampampA运动后明明很累，我为什么还是失眠？

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　　运动之后失眠，你万万没想到吧？
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　　据《2021年运动与睡眠白皮书》统计，目前全国有超过3亿人存在睡眠障碍，可是运动人群受失眠困扰的比例却很小，仅为10%，且相当多的人在15分钟内就能入睡。
　　运动有益身心，这是人人都知道的事。越来越多的上班族利用下班时间去运动。不过没想到的是，有些人却会因为晚上运动而失眠，进而影响到隔天的精神状况，导致一整天下来头晕脑胀。
　　看来依靠运动助睡眠，也要讲究科学。
　　01  运动治失眠，先测测体质
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　　通过运动治疗失眠症，要首先根据自身的情况制订运动计划，计划应包括以下内容：身体健康检查、体质测定、检查血压及心率等。通过以上检测，可以了解自己的心血管系统有无疾病（若有疾病可做相应治疗）。另外，也可以通过体质测定确定体力状况。
　　To treat insomnia through exercise, a personalized sports plan is required, which should include the following: a physical health analysis, as assessment of physical fitness, and examinations of the blood pressure and heart rate. Through the above tests, we can discover whether there are any issues with the cardiovascular system (and if so, how to treat them). In addition, the physical condition can be determined.
　　02  选择运动项目
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　　要选择自己熟悉的运动项目，以有氧运动项目为主，如快走、跑步、游泳、自行车、健身操、跳绳、踢毽、瑜伽、登山和球类等。年轻和身体好的人，也可以选择强度大的无氧运动项目。
　　Aerobic sports such as walking, running, swimming, cycling, aerobics, rope skipping, shuttlecock kicking, yoga, mountaineering and ball games can all help. Younger, healthy people can also choose high-intensity anaerobic sports.
　　60%的运动爱好者愿意为改善睡眠环境买单。相较而言，规律运动人群更愿意为改善睡眠买单。
　　The study found that 60% of sports fans are willing to pay to improve their sleep environment. In contrast, people who exercise regularly are more willing to pay to improve their sleep.
　　03  确定运动量
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　　主要是运动强度和运动数量。
　　It is important to consider the intensity and quantity of exercise.
　　运动强度一般以运动后的即刻心率来评定，应当在［（220-年龄）×60%～85%］次/分钟的范围内。
　　The exercise intensity is generally evaluated by the heart rate immediately after exercise, and should be in [(220 age) × 60% ～ 85%] times / min.
　　运动数量以距离、次数和时间来评定，要根据自己的年龄和身体状况调整运动量。刚开始时定在低限，身体适应后再考虑慢慢提高运动量。每次运动30分钟以上，准备活动和整理活动最少5分钟以上。
　　The amount of exercise is evaluated by distance, frequency and time, and should be adjusted according to one＂s age and physical condition. Start low and consider slowly increasing the amount of exercise as the body adapts. Exercise for more than 30 minutes each time, and prepare and organize for at least 5 minutes.
　　04  确定运动次数
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　　有条件者每日一次。实在没有时间，也最好争取隔日一次，两次运动相隔的时间越长，累积效果越差。
　　Once a day if possible. If you really do not have the time to exercise daily, try and do it at least every other day. The longer the interval between exercise, the less positive impact it will have.
　　05  确定运动时间
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　　根据身体状况、环境条件（温度、空气清新度、场地等）、运动效果、运动者自身的时间限制等综合决定。根据有关睡眠与运动的研究资料表明，早晨、上午9～10时、下午4～5时的时段运动较好，这三个时段空气相对新鲜。此外，应选择在环境安静和场地平整的地方运动。
　　Exercise duration depends on physical condition, environmental conditions (such as temperature, air freshness, venue), the impact and intensity of the sport, the athlete’s own limitations, and more. Research shows that it is best to exercise in the morning, from 9-10am, and around 4-5pm, because the air is relatively fresh at these times. In addition, we should choose somewhere quiet and with level ground.
　　选择早晨运动，能使头脑清醒，学习工作效果好；选择下午运动，可以消除一天的紧张和疲劳。若选择晚上运动，最好在睡觉前一小时结束，且运动量不宜过大，以免运动后入睡困难。有的人躺下半小时睡不着，又起来运动，这样就会延迟入睡时间，导致睡眠时间不足。
　　Choosing to exercise in the morning can clear the mind and have a positive effect on work or study. Exercising in the afternoon can help alleviate any tension and fatigue built up during the day. If you choose to exercise at night, it is best select a low-intensity sport and to end an hour before bed to avoid any difficulty falling asleep. Some people get up to exercise if they can’t sleep, but this just delays falling asleep and cuts down on sleep time.
　　另外，运动至少要在饭前半小时结束，饭后至少半小时才考虑开始运动。运动结束后，身体既要有轻松愉快感，同时也应有适度的疲劳感（指半小时左右能恢复体力者），没有疲劳感就没有提高，效果也不明显。
　　In addition, exercise sessions should end at least half an hour before meals and start at least half an hour after meals. After exercise, the body should not only experience a sense of relaxed pleasure, but also a moderate sense of fatigue (this refers to those who can recover their physical strength in about half an hour). Without fatigue, there will be no improvement, and the effects will not be obvious.
　　拟定运动计划后，要循序渐进地实施计划，一般需要4周以上的适应时间，适应后要将运动进行到底，才能取得良好的效果。
　　After drawing up an exercise plan, make sure to stick to it carefully. Generally, it takes more than four weeks to adapt. Once this stage has been reached, the program should be completed to achieve the best results.
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　　正确运动能够有效缓解失眠症状
　　让你一夜好眠
　　The correct exercise can effectively relieve symptoms of insomnia
　　So that you can enjoy a good night＂s sleep
　　你还有哪些缓解失眠的小诀窍？
　　快来评论区和我们分享吧！
　　What other tips do you have for relieving insomnia?
　　Head to the comment area and share with us!