It is widely believed that working out before bed can make a night's rest more difficult. But, according to recent research, this may not necessarily be true. Studies have found that it is possible to exercise before bed without compromising sleep. The key is to choose the exact time and focus on the right type of exercise, which will not interfere with the ability to fall asleep and avoid frequent awakenings during the night.
What the research says
Recent studies have often disproved the thesis that exercising too late in the day can disrupt sleep.
In a 2020 study, 12 healthy males did 30 minutes of moderate-intensity aerobic exercise, 30 minutes of moderate-intensity resistance training, or no exercise. Each workout ended 90 minutes before bedtime. While the participants slept in the lab, the researchers measured their core body temperature and sleep quality. The researchers determined that moderate-intensity evening workouts did not affect the participants' sleep.
Another 2020 study had similar results. Sixteen men and women finished moderate-intensity workouts at different times, including 4 or 2 hours before bedtime. The researchers found that evening exercise did not disturb the participants' ability to sleep.
Research on the subject has established that evening workouts can improve sleep. When the exercise is done at a moderate intensity, not vigorous, and is finished more than 1 hour before bedtime.
evening before bedtime, and the best time. Not all exercises, in fact, are the same for how they manage to influence sleep.
In general, it is best to do light to moderate intensity activity. This level of activity can help you fall asleep faster and get better sleep quality. It is also important to complete your workout at least 90 minutes before going to bed. to allow the body complete relaxation.
Exercises of light and moderate intensity
Examples of light to moderate intensity activities to do in the evening before going to sleep are:
- yoga
- muscle stretching
- light walking
- swim quietly
- cycling at moderate speed
- light to moderate weight lifting
It is also helpful to do foot exercises.
and excessively increasing your heart rate, making it difficult to fall asleep.Examples of high intensity exercises include:
- high intensity interval training (HIIT)
- running
- energetic swims
- jump the rope
- high intensity cardio activity
- competitive cycling
- heavy weight lifting
When you opt for a more strenuous workout, 75 minutes of high-intensity activity each week is enough. The essential is not to do this type of exercise within a few hours before bedtime.
and keep you awake.
Arching back exercises are also helpful.
