Does running help you sleep?

Running can make people's bodies tired and increase their sleep at the same time. Some people may not know that improving sleep can actually be solved through exercise and diet. There is no need to rely on sleeping pills for a long time, because all drugs are addictive and may not be able to be cured later. Similarly, running can not only help sleep, but also release stress and has many other effects.

1) Running can relieve stress

Cortisol is a hormone released by the body in response to stress. The higher the cortisol level, the greater the stress and the more easily sleep is disturbed. Typically, running or other forms of exercise increase cortisol levels. So how does running relieve stress? The researchers explained that this may be possible in the following two ways.

1. After exercise, the cortisol level in the body will exceed normal levels. At this point the body receives a signal to slow down the release of cortisol. This is why your body's cortisol levels drop some time after exercise. Lower cortisol levels can lead to a feeling of relaxation and help with sleep.

2. Running can also promote the body to release some hormones, such as dopamine, serotonin, endorphins and norepinephrine. These hormones help reduce symptoms of anxiety and depression and give people a feeling of happiness and relaxation.

2) Running can help release sleep hormones

Running can promote the release of more tryptophan in the human body, which is a component of serotonin. Therefore, running helps to synthesize more serotonin, which is eventually converted into melatonin. Melatonin is an important hormone that regulates human sleep.

However, it is worth noting that melatonin secretion also depends on many other parameters, such as time of day, light conditions, age, and even cortisol levels. Normally, melatonin secretion occurs when it is dark and cortisol levels are low.

Because any exercise will essentially increase cortisol levels. If we exercise before going to bed, the cortisol level in the body is high at this time, which is not conducive to the secretion of melatonin. We must rest for a period of time before the cortisol level will show a significant drop. Therefore, to achieve better results, it is recommended to schedule running in the afternoon or evening, so that there is enough time for cortisol levels to drop and melatonin can be secreted normally during sleep.

3) Running can help release thyroid and growth hormone-releasing hormone

Research suggests that low levels of thyroid hormone and growth hormone-releasing hormone (GHRH) can trigger chronic insomnia. In fact, hypothyroidism can lead to obstructive sleep apnea. Therefore, multiple sleep interruptions may occur due to breathing reasons. Running helps increase circulating thyroid hormone levels in the body and also helps release GHRH levels which induce slow wave sleep or deep sleep.