Does training before bed help you sleep?

Regular exercise has many benefits, such as promoting relaxation, reducing anxiety, and ensuring a better night’s sleep. In the fitness world, they say working out before bed can make it harder to get a good night’s sleep, but that may not be the case anymore. Numerous studies have shown that exercising close to bedtime will not compromise your sleep.

The key to working out before bed is being aware of the exact time and specific type of exercise you want to do. One of the benefits of exercising at night is that it raises your body temperature, so you feel sleepy and ready for bed when it starts to drop. Read on to learn more about how exercising before bed helps you sleep better.

Exercise before bed

Young man wearing pajamas while meditating with closed eyes sitting on bed in lotus position.

We all know that exercise has many positive health benefits. These benefits include improving your mood, maintaining a healthy metabolism and weight, and reducing your risk of health problems like stroke and diabetes. But did you know that regular exercise can also improve your sleep? A consistent training program promotes increased sleep duration and efficiency, regardless of the type of activity and its intensity.

Regular exercise has been shown to help you reduce stress and relieve anxiety which, in turn, contributes to insomnia. Training strengthens your physical performance and improves your mental health. By reducing stress and anxiety, the mind is calmer and it is easier to fall asleep. Exercise should be seen as a way of life rather than just a weight loss tool.

There are many schedules you can follow, but to improve your sleep health, aim for 30 minutes of moderate exercise three to five times a week. Having a consistent workout schedule is essential for continued sleep benefits. We encourage you to find a workout program that you enjoy. It will be easier to do regularly if you really like it.

Is working at night bad?

Rear view of a man running at night.

The key thing to remember here is that workouts are essential for your health, no matter when you do them. Sometimes evening is the only time you need to exercise, and it’s essential to fit it into your busy schedule. Working out before bed doesn’t have to be considered bad or disruptive to your sleep as long as you do it right. To ensure a good night’s sleep, skip high-intensity workouts and take a shower afterwards to relax and calm the body before going to bed. Some people have trouble falling asleep after exercise because their adrenaline is flowing and their heart rate is high. Their body temperature is elevated and the brain is awake and active. That’s why we encourage low-intensity exercises as much as possible. If you’re one of those people, make sure your workout lasts more than two hours before bedtime.

Despite this, others can do any type of workout before bed and their sleep is not affected. It’s impossible to know how the workout will affect your sleep until you try it. We encourage you to try a week of late workouts so you can see how your body responds to the late workout schedule. Try to shower after your workout within 30-60 minutes before bedtime to relax and prepare for bedtime. Exercise should not affect your sleep if you follow this program.

Workouts before bed

Man doing yoga in his living room at home.

There are many types of workouts available today, and not all workouts are equal in how they affect your sleep. If you want to train before bed, choosing your workout wisely is essential. If you’re going to exercise at night, it’s best to do it at light to moderate intensity. Examples of light to moderate intensity activities include yoga, pilates, stretching, and light resistance training. Keeping activity levels on the lighter end of the spectrum can help you fall asleep faster and get better quality sleep. It is also recommended that you complete your workout at least two hours before bedtime. You want to give your body enough time to relax and prepare the body and mind for sleep.

High-intensity workouts should be avoided in the evening because intense physical activity stimulates your nervous system. This increases your heart rate and boosts adrenaline and cortisol, which is better for the day as it makes you more awake and alert. This type of exercise before bedtime will make it difficult to fall asleep. This includes workouts like high-intensity interval training, running, and lifting heavy weights.

The key to remember here is that exercising regularly is one of the best things for your mental and physical health. Either way, whether it’s during the day or the evening, having a regular workout schedule should be a priority. If you suffer from insomnia, we recommend exercising before bed to see if it helps you sleep. Commit to trying it for a week and listen to your body to determine the right type of workout and the right time for you.

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About Irene J. O'Donnell

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