Exercise is an important part of a healthy lifestyle, but when it comes to the timing of your workouts, there are mixed opinions on whether or not exercising before bed can affect your sleep. Some people swear by the benefits of a late-night workout, while others avoid it for fear of disrupting their sleep. So, what’s the truth? Can exercising before bed affect your sleep? Let’s take a closer look.
What Does the Research Say?
Research on the effects of exercising (1
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Go to source )before bed on sleep has produced mixed results. Some studies have found that exercising before bed can improve sleep quality, while others have found the opposite. One study published in the Journal of Sleep Research found that moderate-intensity exercise before bed did not have a negative effect on sleep quality, but high-intensity exercise did. Another study published in the Journal of Clinical Sleep Medicine found that exercising in the evening did not affect sleep quality or the time it took to fall asleep.
Overall, the research suggests that exercising before bed can have both positive and negative effects on sleep, depending on the type and intensity of the exercise. If you’re someone who struggles with sleep, it’s best to avoid high-intensity workouts before bed and to give yourself enough time to cool down and relax before bedtime. Low-intensity activities like yoga or stretching are generally safe to do before bed and may even improve sleep quality.
Are Some Kinds of Exercise Better than Others Before Bedtime?
Yes, some types of exercise are better than others before bedtime. High-intensity workouts that involve lots of jumping, running, or heavy lifting can increase your heart rate and adrenaline levels, making it harder to fall asleep. Instead, opt for low-intensity activities like yoga, stretching, or a gentle walk. These types of activities can help you relax and de-stress, making it easier to fall asleep. Additionally, activities that involve deep breathing, such as yoga and meditation, can help calm your mind and promote relaxation.
It’s also important to give yourself enough time to cool down and relax before bedtime. After your workout, allow yourself at least 30 minutes to wind down and relax. Take a warm bath or shower, read a book, or practice relaxation techniques like deep breathing or meditation.
How Much Exercise Is Helpful for Sleep?
The amount of exercise that’s helpful for sleep can vary from person to person. Generally speaking, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous aerobic exercise per week. However, it’s important to note that exercising too close to bedtime can disrupt your sleep, so it’s best to avoid high-intensity workouts before bed and to give yourself enough time to cool down and relax before bedtime.
What Else Can Help You Sleep Well?
In addition to exercise, there are several other things you can do to promote good sleep hygiene:
- Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Create a relaxing bedtime routine: Develop a relaxing routine to wind down before bed, such as taking a warm bath or shower, reading a book, or practicing relaxation techniques like deep breathing or meditation.
- Create a sleep-conducive environment: Make sure your bedroom is quiet, cool, and dark. Consider using blackout curtains, earplugs, or a white noise machine if necessary.
- Limit screen time before bed: The blue light emitted by electronic devices can disrupt your body’s natural sleep-wake cycle. Try to avoid using electronic devices for at least an hour before bed.
- Avoid caffeine, nicotine, and alcohol: These substances can interfere with sleep. It’s best to avoid them altogether or limit your consumption in the evening.
The Bottom Line
Exercising before bed can affect your sleep, but it largely depends on the type and intensity of the exercise. If you’re someone who struggles with sleep, it’s best to avoid high-intensity workouts before bed and to choose low-intensity activities in the evening. As always, it’s important to listen to your body and find what works best for you. If you’re unsure about whether or not exercising before bed is right for you, it’s always a good idea to speak with a healthcare professional.
