Exercise is good for so many things: It reduces stress, improves your mood, helps keep your body healthy, and the list goes on. But what about sleep? Does working out make people sleep better? The answer is yes! Exercising regularly will help you fall asleep faster and sleep more deeply—but it's not just any workout that does this. You'll reap the most benefits from exercising if you do it at least three hours before bedtime. If you've always assumed that working out makes it harder to get a good night's rest, read on for tips on how to get started with an exercise routine that will leave you feeling awake but calm enough to drift off into dreamland.
運動對於眾多事物都有好處：它能減輕壓力，提升心情，保持身體健康，而且好處還不止這些。那麼，睡眠呢？運動是否能讓人們睡得更好？答案是肯定的！規律運動可以幫助您更快地入睡並更深入地睡眠，但並非所有的運動都能達到這個效果。只有至少在臥前三小時進行運動，您才能從中獲取最多的益處。若您一直以為運動使得夜間的休息變得更艱難，那麼請繼續閱讀，我們將為您提供如何開始一項運動計畫的提示，該計畫會讓您感覺清醒但又足夠平靜以進入夢鄉。
Working out helps people sleep better.
You know how it's really hard to fall asleep if you're feeling anxious or stressed? That's because the stress hormone cortisol is released in your body when you have those feelings, and it interferes with the quality of your sleep.
Exercise has been shown to effectively reduce anxiety by reducing cortisol levels. It also helps improve mood and sleep habits, which can also help you get more restful sleep. Working out at least three times a week has been shown to lower anxiety, improve mood and increase energy levels—all things that can help you fall asleep faster and stay asleep longer! This is not to forget how it can help with mental health here in Hong Kong and beyond.
運動能助人更好地睡眠。
您是否有過屢屢難以入睡，特別是在您感到焦慮或壓力較大時？這是因為您在有這些感受時，身體會釋放出壓力荷爾蒙皮質醇，而這會妨礙到您的睡眠品質。
研究顯示，運動能有效地透過降低皮質醇的水平來減少焦慮。它還有助於改善心情和睡眠習慣，這些也能幫助您更輕松地入睡。每週至少運動三次能降低焦慮，提升心情並增加能量水平，這些都有助於您更快地入睡和增長睡眠時間！這還不包括運動如何能在香港及其他地方改善心理健康。
Exercise helps you get to sleep faster.
You can also get to sleep faster by exercising. Studies show that people who exercise a few hours before bed fall asleep faster and have more energy throughout the day. The key is to find an exercise routine that works for you. Exercise is a great way to relax your body and mind as you wind down for the evening. It doesn't matter if it's yoga or jogging—as long as it makes you feel good about yourself, then it works!
In addition to getting you into bed sooner, exercising before bed will help improve both how deep and how long your sleep is. One study found that those who exercised daily had a far better quality of life than those who didn't—and there were no adverse effects from exercising at night either!
運動助您更快入睡。
運動也可以讓您更快入睡。研究顯示，那些在睡前幾個小時運動的人入睡得更快，並在一天中有更多的活力。關鍵是找到適合自己的運動習慣。運動是一種讓身心在晚間放鬆的好方法。無論是瑜伽還是慢跑，只要能讓您感覺良好，那就管用！
除了讓您更早躺上床外，睡前運動還有助於改善您的睡眠質量和睡眠時間。一項研究發現，那些每日運動的人比那些不運動的人有更好的生活品質，而且晚間運動也沒有任何不利影響！
It also helps you sleep more deeply.
You may not be aware of it, but your body goes through a natural sleep cycle every night.
The first stage of that cycle is light sleep, followed by deeper stages of sleep until you reach REM (rapid eye movement), when dreaming occurs. When you wake up in the morning, it's often because you've been in REM for several minutes at a time—the last stage before waking up completely.
In order to get better quality sleep, though, you need to make sure your body gets into deep sleep during the night—and exercise helps you do just that! A study from 2007 found that people who exercised regularly were able to fall asleep faster and stay asleep longer than those who didn't exercise regularly.
它同時也能助您更深入地睡眠。
您可能並未察覺，但您的身體每晚都會經歷一個自然的睡眠週期。
該週期的第一階段是淺睡，隨後進入更深的睡眠階段，直到達到REM（快速眼動）期，也就是我們夢境出現的時間。當您在早晨醒來時，往往是因為您已經處於REM期好幾分鐘了 —— 這也是完全清醒前的最後階段。
然而，若想要獲得更好質量的睡眠，您需要確保您的身體在夜晚能進入深睡期 —— 而運動能幫助您做到這一點！來自2007年的一項研究發現，定期運動的人比不定期運動的人能更快地入睡，並保持更長時間的睡眠。
Exercising regularly improves your mood and reduces anxiety.
Exercise helps you sleep better in two ways. First, it improves your overall sleep quality. If you exercise regularly, your body will be more likely to fall asleep faster and stay asleep longer. Second, exercising reduces stress levels, which can be a major cause of insomnia. In fact, studies found that people who exercised regularly had higher quality sleep than those who didn’t exercise at all.
Exercising also helps increase your energy level during the day so you can function better at work or school and not feel as tired or sleepy during the evening hours when it’s time for bedtime activities like reading or watching TV before going to sleep.
定期運動能改善您的心情並減輕焦慮。
運動在兩方面助您獲得更好的睡眠。首先，它提升您的整體睡眠品質。如果您定期運動，您的身體會更容易快速入睡且保持較長時間的睡眠。其次，運動能降低壓力水平，而壓力可能是導致失眠的主要原因之一。實際上，研究發現定期運動的人比完全不運動的人有著更好的睡眠品質。
此外，運動也能提升您在白天的能量水平，以便您在工作或學校中能表現得更好，並且在晚上準備進行如閱讀或看電視等睡前活動時，不會覺得過度疲累或昏昏欲睡。
The intensity of your workouts doesn't matter.
The key to getting the most benefit from your workouts is consistency. Research shows that even moderate-intensity exercise can help you sleep better and longer, so don't worry about working out too intensely or not hard enough to see results. Also, remember that intensity isn’t just about how hard you work out—it’s also measured by how much effort you put into each movement and the amount of time spent exercising (i.e., if you spend an hour walking at a slow pace, that counts as moderate-intensity exercise).
您運動的強度並不重要。
從運動中得到最大的益處的關鍵在於持續性。研究顯示，甚至是中等強度的運動也能讓您睡得更好、更長時間，所以不用擔心運動過於劇烈或不夠努力才能看到效果。同時，請記住，運動強度不僅僅是關於您運動的程度 - 它同樣是由您投入每一項動作的努力以及運動時間的長短來衡量的 (例:如果你花了一個小時慢步走路，那麼這就算是中等強度的運動)。
Exercising every day can help you stay consistent and make it a habit.
Now that you know how exercise helps you sleep better, it's time to put those benefits into action. The best way to start is by making a habit. A habit is something that becomes familiar, automatic, or routine over time. You can do this with exercise by making it part of your daily schedule and sticking with it for months until it feels natural for you—like brushing your teeth every morning and night. That way, when bedtime rolls around, you will go right off into dreamland!
Make a goal: Set aside time each day (even if just 10 minutes at first) that's devoted solely to exercising—no matter what! This will ensure that no matter what happens during the rest of the day (you get stuck at work late), there'll always be some downtime scheduled for moving around.
Find an activity: There are so many different types of workouts out there: dancing classes; boot camp; martial arts; yoga; CrossFit...the list goes on! Just find something that sounds fun and appealing (or maybe none of those things do). Keep in mind that exercising puts your body under pressure. Thus, you'll need to push yourself regardless of what activity you pick.
Schedule your workout session(s): Put them on your calendar just like any other appointment or meeting so there's no question about whether or not they'll happen.
Stick with it!: Once those sessions start happening regularly enough that they're automatic/routine/habitual behavior instead of conscious decisions made each day (known as "making" them), congratulations—you've built yourself an exercise habit!
每天運動有助您保持一致並養成習慣。
既然您已知道運動如何幫助您睡得更好，現在是時候將這些好處付諸實行。最好的方法就是養成習慣。習慣是隨著時間推移變得熟悉、自動或例行的事物。您可以通過將運動納入您的日常計劃，並堅持幾個月直至對您來說感覺自然而然 — 就像每天早晚刷牙一樣。這樣一來，當睡眠時間到來時，您將迅速進入夢鄉！
制定目標：每天留出一段時間（一開始即使只有10分鐘），專門用於運動 — 不管怎樣！確保無論當天的其餘時間發生了什麼事（例如加班），都會有一段時間安排來活動。
尋找活動：有非常多種不同類型的運動可以選擇：舞蹈課程；訓練營；武術；瑜伽；CrossFit，等等！只需要找到聽起來有趣並具吸引力的活動（或者可能所有這些都不適合）。請記住運動會讓您的身體承受壓力，因此您需要不管選擇什麼活動都要努力推動自己。
安排您的運動時段：將它們列入您的日程表，就像其他任何約會或會議一樣，以確保它們不會被遺漏。
堅持下去！：一旦那些運動開始規律地進行，它們將變成自動/例行/慣性行為，而不是每天都要有意識地去做的選擇（被稱為「制定」它們）。恭喜您，您已成功養成運動習慣！
How you move matters as much as how much you move.
To help you sleep well and feel better, it's important to make sure your body is moving in a way that works for you. That means making sure that you're doing exercises that are flexible enough to adapt to your individual needs without sacrificing safety or effectiveness. For example, if running hurts your knees, don't run! Instead of running, try walking fast on an incline (this can help improve circulation). Or if cycling isn't something you enjoy doing, try swimming laps at the pool instead.
In general:
Make sure whatever exercise form you choose is safe for your body - meaning it doesn't cause any pain or discomfort
Make sure whatever form of exercise makes sense for who YOU are - this means going at a speed/pace/intensity level that feels right
您如何活動的方式，與活動的多少一樣重要。
要幫助您睡眠良好和感覺更好，確保您的身體方式符合您的需求是重要的。這意味著要確保您做的運動足夠靈活，以適應您的個人需求，同時不犧牲安全性或有效性。例如，如果跑步會傷到您的膝蓋，那就不要跑！您可以嘗試在斜坡上快速行走（這有助於改善循環）。或者，如果您不喜歡騎自行車，試試在游泳池游泳。
總的來說：
確保您選擇的任何運動形式對您的身體是安全的 - 也就是說，它不會導致任何疼痛或不適
確保您選擇的運動形式適合您 - 這意味著以您感覺合適的速度/節奏/強度進行
You'll fall asleep easier if you work out in the morning or afternoon.
If you have trouble falling asleep at night and you want to try exercising, exercise in the morning or afternoon. This will help stimulate your brain and trigger it to release more melatonin, which helps induce sleep. If you find that you're having difficulty waking up early in the morning, try exercising later in the day instead.
If you're going to exercise regularly, set a specific time for it every day so that your brain can learn how to fall asleep easily when it's time for bed. Make sure that this time doesn't conflict with any other activities that are part of your daily routine (such as eating dinner), or else those behaviors might disrupt sleep patterns.
如果您在早上或下午運動，將更容易入睡。
如果您晚上有困難入睡並且您想嘗試運動，儘量在早上或下午運動。這將幫助刺激您的大腦並觸發它釋放更多的褪黑素，這能助於誘發睡眠。如果您發現早晨很難早起，那麼可以嘗試在一天中稍晚的時候運動。
如果您打算定期運動，每天設定一個特定的時間來運動，以便您的大腦可以學會在上床睡覺的時候容易入睡。確保這個時間不會與您日常生活中的任何其他活動（例如進餐）相衝突，否則那些行為可能會干擾睡眠模式。
A good night's rest is crucial to the benefits of exercise.
A good night’s rest is crucial to the benefits of exercise. Sleep is vital for recovery and repair, memory consolidation, learning new skills, emotional regulation, creativity, and even our emotional well-being. Sleep helps us regulate our mood; it also enables us to learn new skills and have better long-term memory because we are able to consolidate what we have learned during sleep.
In order for you to maximize your performance as well as your fitness gains from an intense workout session or exercise routine, it is important that you get enough quality sleep every night. If you don't get enough quality sleep at night, then these effects can cause problems such as poor muscle growth or decreased strength due to a lack of recovery time within the muscle tissue itself.
良好的夜間休息對運動的益處至關重要。
良好的夜間休息對運動的益處至關重要。睡眠對於恢復和修復，記憶鞏固，學習新技能，情緒調節，創造力，甚至我們的情緒健康都至關重要。睡眠幫助我們調節情緒；它還使我們能夠學習新技能和擁有更好的長期記憶，因為我們能夠在睡眠期間鞏固所學的內容。
為了讓你最大化你的表現以及從激烈的訓練課程或運動習慣中獲得的健身效益，每晚獲得充足的優質睡眠是重要的。如果你每晚沒有獲得足夠的優質睡眠，那麼這些影響可能導致問題，如由於肌肉組織本身恢復時間不足導致的肌肉增長不良或力量下降。
Try some gentle stretching after a workout if you're having trouble falling asleep at night.
If you have trouble falling asleep at night, try some gentle stretching after a workout. Stretching helps relax your body, which will help reduce muscle soreness and can also make for a better night's sleep. If you're having trouble winding down in bed, some gentle stretching before bedtime might be just what the doctor ordered!
如果晚上入睡困難，運動後嘗試進行輕柔的伸展。
如您晚上難以入睡，可在運動後嘗試柔和的伸展。伸展運動有助於讓您的身體放鬆，減輕肌肉酸痛，並有助於獲得更好的夜間睡眠。若在床上難以入睡，睡前進行一些輕柔的伸展運動也許正是醫生所倡導的良方！
Conclusion
So there you have it, all the things we have been thinking about. I hope this article has inspired you to in some way to think of your next gift. Don't forget to share any extra ideas you have with us in the comments.
結論：
以上就是我們一直以來的思考與想法。希望這篇文章已經在你想到下一份禮物時，有所啟發。如果你有任何新的想法，請不要忘記在評論中與我們分享。