Evie Summers
Running is a great form of exercise that has many benefits for the body. However, the question of whether it is better to run before or after sleep is a complex one. Traditionally, experts have advised against exercising at night, as it was believed that it could negatively impact sleep quality. However, recent studies have challenged this notion, suggesting that running or exercising at night may not necessarily disrupt sleep and could even offer some benefits.
| Characteristics | Values |
|---|---|
| Running before sleep | Running before sleep can help blow off stress from the day and improve sleep efficiency. |
| Running before sleep may not be suitable for everyone, as some people find that vigorous exercise too close to bedtime can cause sleep disturbances. | |
| Running after sleep | Running after waking up may be preferable for those who find that vigorous exercise before bedtime negatively impacts their sleep. |
| Running after waking up may be a safer option for those who run outdoors, as visibility is better during the day. |
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What You'll Learn
Running before bed can help you sleep better
Moderate-intensity aerobic exercise, such as a comfortable conversational pace, is ideal for promoting sleep. This intensity level allows your parasympathetic nervous system to kick in, slowing your heart rate and inducing relaxation. Research shows that participants who engaged in moderate exercise within four hours of bedtime spent more time in deep sleep, which is crucial for feeling rejuvenated and supporting proper bodily functions.
However, it's important to note that everyone is different, and you should experiment to find what works best for you. Some people can handle high-intensity exercises before bed without compromising their sleep, while others may find it disruptive. If you're sensitive to intense exercise before bed, consider shifting your high-intensity workouts to earlier in the day and opt for easy or moderate-intensity runs in the evening.
To optimize your sleep after a run, ensure you finish your workout at least one hour before bedtime, allowing your body sufficient time to wind down. Additionally, incorporate a relaxing bedtime routine, such as reading or taking a warm bath, to further enhance your sleep quality.
By understanding your body's response to different exercise intensities and implementing proper timing and bedtime routines, you can harness the benefits of running before bed and improve your sleep quality.
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Strenuous exercise before bed may negatively impact sleep
Evening exercises that are light to moderate in intensity may help people fall asleep faster and improve overall sleep quality. Examples of light to moderate-intensity activities include yoga, walking, and swimming. These activities can promote relaxation, reduce anxiety, and normalise the internal clock without overstimulating the nervous system or significantly raising the heart rate.
However, vigorous exercises, such as high-intensity interval training (HIIT), heavy weight lifting, or intense running, performed less than one hour before bedtime can disrupt sleep patterns. Such strenuous activities can stimulate the nervous system and elevate the heart rate, making it challenging to fall asleep and potentially leading to poorer sleep quality.
That being said, the relationship between exercise and sleep is complex and varies across individuals. Some people can engage in high-intensity exercises close to bedtime without experiencing sleep disturbances, while others may find that even moderate-intensity workouts affect their sleep. Individual factors, such as sensitivity to intense exercise, flexibility, and personal preferences, play a role in determining the ideal time and type of workout for optimal sleep.
To determine the best approach for oneself, it is recommended to experiment with different types of workouts (light, moderate, and intense) for a few days each and observe the subsequent sleep patterns. This trial-and-error method can help individuals understand how their bodies respond to various exercises and make informed decisions about their workout routines in relation to sleep.
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Light to moderate-intensity runs are best before sleep
While the effects of running before bed vary from person to person, light to moderate-intensity runs are generally considered beneficial for sleep.
Evening runs can be a great way to relieve stress from the day. Research suggests that moderate-intensity aerobic exercise before bed can improve sleep quality. A study found that participants who engaged in some form of exercise within four hours of bedtime spent more time in deep sleep, which is essential for feeling rejuvenated and helping the body function optimally.
Light to moderate-intensity runs are ideal before sleep as they promote relaxation and help reduce anxiety. This type of exercise can activate the parasympathetic nervous system, which slows the heart rate and induces a calming effect. Additionally, moderate-intensity runs can increase core body temperature, and the subsequent drop in temperature can induce sleepiness.
To ensure a good night's sleep, it is recommended to finish your run at least an hour before bedtime, with 90 minutes being ideal. This allows your body sufficient time to wind down. Completing your run earlier also gives you time to incorporate other bedtime rituals, such as stretching, which can further enhance sleep quality and help you fall asleep faster.
If you're running in the evening, it's important to prioritise your safety. Wear reflective clothing and a bright headlamp to improve visibility. Stick to well-lit areas, and avoid secluded roads and trail running, where there may be wildlife or safety hazards.
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Running before bed may not suit everyone
Research suggests that moderate-intensity aerobic exercise before bed can improve sleep quality. This is because moderate activity helps activate the parasympathetic nervous system, which slows down the heart rate and promotes relaxation. However, vigorous or high-intensity exercise close to bedtime can have the opposite effect, stimulating the nervous system and raising the heart rate, making it challenging to fall asleep.
The impact of running before bed may depend on factors such as individual sensitivity to intense exercise and the timing of the workout. Some studies indicate that high-intensity exercise can improve sleep when performed 2 to 4 hours before bedtime, while negative effects on sleep onset latency are observed when such exercise is done within an hour of bedtime. It's recommended to finish your workout at least one hour before bedtime, and if possible, aim for 90 minutes to give your body sufficient time to wind down.
Additionally, the effect of running on sleep may be influenced by other factors, such as diet, wellness habits, and individual sleep patterns. If you're struggling to get quality sleep after evening runs, consider adjusting the intensity or timing of your workouts. Easy or moderate-intensity runs may help prevent sleep disruptions, and incorporating a warm-down routine, such as stretching or taking a warm bath, can aid in relaxation before bed.
Overall, while running before bed can be beneficial for some, it's important to prioritize quality sleep and make adjustments if evening runs are impacting your rest. Experiment with different types of workouts, intensities, and timings to find what works best for your body and sleep needs.
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Stretching and reading are alternatives to running before sleep
Running is a great form of exercise, but it may not be the best activity right before sleep. Vigorous exercise close to bedtime can negatively affect sleep quality. However, this does not mean that you should be completely inactive before bed. Stretching and reading are two excellent alternatives to running before sleep, offering various benefits for sleep quality and overall well-being.
Stretching Before Sleep
Stretching is a fantastic way to transition your body and mind from an active state to a restful one. It helps to relax your muscles, improve blood flow, and relieve muscle tension. By reducing muscle tension and improving blood flow, stretching can aid in muscle recovery and enhance your sleep quality. Stretching before bed can also help prevent sleep-related pain and discomfort, such as muscle spasms and cramps.
HSS physical therapists Anna Ribaudo and Sheena Alva recommend incorporating gentle stretches into your wind-down routine each night. They suggest planning your stretching routine around 30 minutes to an hour before bedtime. This gives you time to relax and focus on your stretches without feeling rushed. When stretching, remember to be gentle with your body and avoid pushing yourself too far. Aim for a slight discomfort, but make sure you can still breathe throughout the stretch.
Some effective stretches to try before bed include the neck stretch, standing quad stretch, standing calf stretch, and child's pose. These stretches target various muscle groups, including the neck, upper trapezius, calves, hamstrings, quads, and hips.
Reading Before Sleep
Reading is another excellent alternative to running before sleep. It is a low-key activity that can help you wind down and relax. Reading before bed has been associated with numerous benefits, including improved sleep quality and longer sleep duration. It can also promote emotional well-being by easing distress and providing a positive distraction from overwhelming emotions.
Establishing a bedtime reading routine signals to your brain that it's time to sleep. When you read, your heart rate slows down, your muscles relax, and your body prepares for sleep. Reading can also help reduce exposure to electronic devices, which emit blue light that negatively affects sleep. Instead of bright lights, create a soothing ambiance with dim or amber lighting when reading before bed.
Whether you prefer books, audiobooks, or someone reading to you, the content you choose to engage with matters. Avoid horror or thriller novels that might elevate your heart rate or cause distress. Opt for thoughtful or engaging content that allows you to relax and distract your mind from worries or stressful thoughts.
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Frequently asked questions
The answer depends on your body and its response to exercise. While some people can run before sleep with no issues, others may find that their sleep is disrupted, especially if the run was high-intensity. It is recommended that you finish your run at least 1 hour before bedtime, and if possible, 90 minutes before.
Running before sleep can help you fall asleep faster and spend more time in deep sleep. This is because exercise promotes relaxation, reduces anxiety, and normalizes your internal clock. It also increases your core body temperature, and when it begins to drop, you feel sleepy.
If you are running in the dark, wear reflective clothing and a bright headlamp, and stay in well-lit areas. You can also try taking a warm bath after you cool down from your run, or reading before bed to calm your body.
