Evie Summers
Working out in the evening is a great option for many people, but does it affect your sleep? While the research is mixed, with some studies showing that it can be beneficial and others showing that it can be detrimental, the consensus is that timing and intensity are key. Moderate-intensity exercise can increase the amount of slow-wave sleep you get and improve your sleep quality, but vigorous exercise too close to bedtime can raise your core body temperature and heart rate, making it difficult to fall asleep. Experts recommend finishing your workout at least one to two hours before bedtime to give your body time to wind down.
Does working out in the evening prevent sleep?
| Characteristics | Values |
|---|---|
| Effect on sleep | Recent studies suggest that working out in the evening does not prevent sleep and may even improve sleep quality. |
| Timing | It is recommended to avoid vigorous exercise within 1-2 hours of bedtime. |
| Exercise type | Light to moderate-intensity exercises are recommended in the evening. |
| Benefits | Working out in the evening can help improve sleep quality, especially for those suffering from sleep apnea. |
| Drawbacks | Intense or vigorous exercises in the evening can increase core body temperature and heart rate, leading to delayed sleep onset and poorer sleep quality. |
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What You'll Learn
The impact of exercise intensity on sleep
Exercise is known to have a positive impact on sleep. However, the relationship between exercise intensity and sleep quality is not well understood. While some studies suggest that moderate-intensity exercise can improve sleep quality, others indicate that vigorous exercise close to bedtime may disrupt sleep.
Traditionally, experts have recommended avoiding vigorous exercise at night to promote good sleep hygiene. However, recent studies have challenged this notion, suggesting that evening workouts may not negatively affect sleep as long as they are moderate in intensity and completed at least one hour before bedtime.
A small study published in Sports Medicine found that healthy adults who engaged in a single session of evening exercise, regardless of intensity, did not experience disrupted sleep. Interestingly, those who performed moderate-intensity exercises fell asleep faster and spent more time in deep sleep compared to those who did high-intensity interval training less than an hour before bedtime, who took longer to fall asleep and had poorer sleep quality.
Another study conducted in 2020 supports these findings. In this study, participants who performed 30 minutes of moderate-intensity aerobic exercise or resistance training 90 minutes before bedtime did not experience disturbed sleep. Similarly, a 2019 review of 23 studies concluded that moderate-intensity evening workouts, when completed more than an hour before bedtime, improved sleep quality.
While the specific mechanisms remain unclear, it is believed that moderate-intensity exercise increases slow-wave sleep, which refers to deep sleep when the brain and body rejuvenate. Additionally, exercise stimulates the release of endorphins, serotonin, and norepinephrine, which can lower stress and anxiety, improve relaxation, and promote better sleep.
In summary, while exercise, in general, has been shown to improve sleep quality, the intensity and timing of the workout may play a role in how well one sleeps. To optimize sleep, it is recommended to engage in moderate-intensity exercises, avoiding vigorous activities within a few hours of bedtime.
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The best time to work out
While the conventional wisdom has been that exercising at night is not advisable, recent studies have challenged this notion. Research now suggests that it is possible to work out in the evening without compromising one's sleep, as long as the exercise is not too vigorous and is completed at least one hour before bedtime.
The Benefits of Evening Workouts
Evening workouts can provide several benefits. For many people, the evening is the only time they have available to exercise due to work schedules and other commitments. 24-hour gyms cater to those who prefer to work out at night, and there may be fewer people waiting to use equipment during this time. Additionally, evening workouts can help improve sleep quality and decrease insomnia.
The Downsides of Evening Workouts
However, there are also potential downsides to working out in the evening. Firstly, it is important to ensure that the workout does not interfere with one's ability to wind down and fall asleep. Vigorous or high-intensity exercises should be avoided within one to two hours of bedtime, as they can increase the body's core temperature and heart rate, making it difficult to fall asleep. Additionally, some people may find that exercising close to bedtime keeps them up at night due to the release of endorphins and the resulting activity in the brain.
Recommendations
To optimize sleep quality, it is recommended to engage in at least 30 minutes of moderate-intensity aerobic exercise during the day or evening. This can include activities such as moderate-intensity aerobic or resistance training. It is also important to maintain a consistent sleep schedule and exercise routine. While the evening can be a suitable time for a workout, it is essential to be mindful of the timing and intensity of the exercise to ensure it does not negatively impact sleep.
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The effect of exercise on body temperature
Exercise is known to have a positive impact on sleep, with studies showing that it helps people fall asleep faster and improves overall sleep quality. However, the timing of exercise is crucial, as working out too close to bedtime can negatively affect sleep. While moderate-intensity exercise is generally recommended at any time of day, vigorous or high-intensity exercise in the evening can interfere with sleep by raising the body's core temperature and increasing mental alertness.
The body's core temperature plays a significant role in sleep regulation. During the natural sleep cycle, the body's core temperature decreases slightly to facilitate sleep onset and maintenance. Exercise, especially high-intensity workouts, can elevate core body temperature and delay the pre-sleep drop in temperature. This thermoregulatory process is an essential aspect of preparing the body for sleep.
High-intensity exercises, such as interval training or long runs, performed within a few hours of bedtime, can disrupt the body's natural temperature regulation and hinder sleep. Intense physical activity can increase core body temperature and keep the body in a heightened state of alertness, making it challenging for some individuals to fall asleep. This heightened state of arousal may be similar to the effect of taking a hot shower, which can be invigorating rather than relaxing.
To avoid sleep disturbances, it is generally recommended to refrain from vigorous exercise within one to two hours before bedtime. This allows the body enough time to recover from the workout and prepare for sleep. Moderate-intensity exercise, on the other hand, can be beneficial for sleep and can be performed closer to bedtime without disrupting sleep onset or quality.
While the impact of exercise on body temperature and sleep is well-established, the exact timeframe for optimal exercise timing varies across individuals. Some people may find that they need a longer buffer between their workout and bedtime, while others may be more flexible. Additionally, the type of exercise, duration, and individual differences in sleep patterns and preferences should be considered when determining the best time to exercise.
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The pros and cons of evening exercise
Exercising in the evening can be the perfect way to unwind after a long day, but does it impact your sleep? The short answer is: it depends. Here are some pros and cons to consider when deciding whether to fit in that late-night workout.
The pros:
- Evening workouts can be a great way to relieve stress and improve your mood after a long day. The endorphins released during exercise can help decompress the mind and make it easier to transition to sleep.
- For many people, the evening is the only time they have available for exercise due to work schedules and other commitments.
- Evening workouts can be beneficial for sleep, increasing the amount of slow-wave sleep (the deepest type of sleep) you get and improving overall sleep quality.
- If you're a night owl, you might find the gym to be quieter with fewer people waiting to use equipment.
The cons:
- Vigorous or high-intensity exercise close to bedtime can disrupt your sleep. It can raise your core body temperature and heart rate, making it difficult to fall asleep and resulting in poorer sleep quality.
- Strenuous physical activity can stimulate your nervous system, increasing your heart rate and making it challenging to wind down and fall asleep.
- The timing of your workout matters. Experts recommend finishing your workout at least one to two hours before bedtime to give your body enough time to recover and prepare for sleep.
- Some people may find that exercising close to bedtime keeps them up at night due to the endorphins and increased brain activity.
So, what's the verdict? Evening exercise can be beneficial, but it's important to be mindful of the timing and intensity of your workout. Aim for light to moderate-intensity activities and finish your workout at least an hour before bedtime to give your body time to wind down. If you enjoy more vigorous exercises, consider moving your workout to the morning or afternoon to avoid disrupting your sleep.
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The relationship between exercise and insomnia
Exercise and insomnia have a complex relationship, with various factors influencing the impact of physical activity on sleep quality and duration. While regular exercise can improve sleep, the timing and intensity of workouts play a crucial role in determining whether they help or hinder sleep.
The Benefits of Exercise for Sleep
Exercise has been shown to have a positive impact on sleep in several ways. Firstly, it can decrease insomnia and sleep complaints, with aerobic exercise, in particular, offering benefits similar to those of sleeping pills. It helps individuals fall asleep faster and improves overall sleep quality by increasing slow-wave sleep, the deepest type of sleep during which the brain and body rejuvenate. Additionally, exercise can stabilize mood and decompress the mind, aiding the natural transition to sleep. Furthermore, it can help treat sleep disorders like sleep apnea by indirectly reducing harmful factors such as obesity and poor cardiovascular health.
The Role of Timing and Intensity
The relationship between exercise and sleep is highly dependent on the timing of workouts. While morning workouts are ideal for consistency, and afternoon workouts are linked to a longer lifespan, evening exercises have their advantages for those who prefer them. Recent studies suggest that moderate-intensity evening workouts, ending at least one hour before bedtime, do not negatively impact sleep. In fact, they can improve sleep quality and duration. However, vigorous or high-intensity exercises close to bedtime can disrupt sleep due to increased core body temperature, elevated heart rate, and heightened mental alertness. These intense workouts may include long runs, high-intensity impact training (HIIT), or sports training sessions, which are typically done at night. Therefore, allowing sufficient time for the body to recover and prepare for sleep after an intense workout is crucial.
Individual Variations
It is important to note that the impact of evening exercises on sleep can vary from person to person. While some individuals may find that exercising close to bedtime keeps them up at night, others may not experience any sleep disturbances. As Dr. Charlene Gamaldo suggests, listening to one's body and observing how well they sleep in response to workout timing is essential. Additionally, choosing an exercise that one enjoys can help maintain a consistent exercise routine, which is beneficial for overall sleep health.
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Frequently asked questions
While it was previously believed that exercising in the evening could prevent sleep, recent studies have challenged this notion. Research suggests that moderate-intensity workouts in the evening do not disturb sleep as long as they end at least one hour before bedtime. However, vigorous or high-intensity exercises close to bedtime may lead to more disrupted sleep.
Here are some tips to consider when working out in the evening:
- Focus on light to moderate-intensity exercises such as moderate aerobic or resistance training.
- Avoid vigorous or high-intensity exercises that can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep.
- Ensure you complete your workout at least one hour before bedtime, and preferably 90 minutes if possible, to give your body enough time to wind down.
- Monitor your overnight biometrics with a tracker to check if any sleep issues are linked to your late-night workouts, and adjust the intensity or timing accordingly.
Working out in the evening can improve sleep quality and help treat sleep disorders like sleep apnea. Exercise increases the amount of slow-wave sleep, the deepest type of sleep, and improves REM sleep. It can also stabilize your mood, decompress the mind, and create biological processes in the brain that contribute to better sleep quality.
