After insomnia, what should I do in the morning to regain energy?

Many people, despite insomnia, still try to maintain the habit of exercising in the morning. The important thing at that time is how to exercise to quickly regain energy.

Dr. Jeffrey Durmer, a neurologist working in the US, explains that regular exercise can improve sleep quality. Regular physical activity stimulates the accumulation of adenosine, promoting deeper sleep. In addition, many studies have shown that exercise can counteract some of the negative effects of sleep loss, such as increased risk of heart disease and cancer, according to SELF magazine (US).

However, you need to be careful when choosing exercises after a night of not getting enough sleep. Lack of sleep affects the neuromuscular system, causing the muscles to be more tired than usual, the ability to balance and feel is significantly reduced, easily leading to injury during exercise. Lack of sleep also reduces the function of the cardiovascular system, causing the phenomenon of irregular heartbeat. "Therefore, you should not do exercises such as lifting heavy weights or running in the morning, after a night of not getting enough sleep," said Dr. Durmer.

After a sleepless night, you can walk for 15 minutes, then sit and rest for 15 minutes in the sunlight.

Photo: AI

Energizing morning exercises

Low-intensity physical activities that don't put too much stress on the body can make insomniacs feel better, says Dr. Durmer.

Strength training with light weights or full-body exercises like squats, planks, and push-ups in the morning will get you moving without putting too much stress on your muscles. "You can also walk, bike, or swim, as long as you keep your heart rate in the aerobic range, which is about 60 to 70 percent of your maximum heart rate," Dr. Durmer recommends.

In terms of time, it is recommended to exercise for about 30 minutes and not exceed 45 minutes. This adjustment can help reduce the risk of injury, while re-energizing the body after lack of sleep.

Trying to exercise after not getting enough sleep can provide an immediate energy boost and help you feel more alert than just lying still. “Mood and energy levels can be improved by a workout, especially when combined with morning sunlight,” says Dr. Durmer.

Notes when exercising after insomnia

The above tips are for people who already have an exercise routine. If you don’t exercise regularly and have had a bad night’s sleep, don’t try to start a new exercise routine. Instead, go for a morning walk to re-energize yourself for a better day.

If you only got a few hours of sleep the night before, or woke up every 45 minutes throughout the night, you don’t have to force yourself to exercise. Dr. Durmer suggests going for a 15-minute walk, then sitting in the sun for 15 minutes. This will keep your circadian rhythm in check and help you feel better and sleep better the next night.

Source: https://thanhnien.vn/sau-mat-ngu-nen-tap-gi-vao-buoi-sang-de-lay-lai-nang-luong-18525091609311835.htm