Ashwin Lewis
Exercise is an important part of a good sleep routine, but the timing of your workouts can be tricky. While some believe that exercising before bed can make it harder to fall asleep, recent studies have challenged this notion. So, what is the latest you should work out before sleep?
Characteristics and Values of Working Out Before Sleep
| Characteristics | Values |
|---|---|
| Timing | Recommended to finish at least 1 hour before bedtime; 90 minutes is ideal |
| Type of Exercise | Light to moderate-intensity activity is best; vigorous workouts should be avoided |
| Benefits | Promotes relaxation, reduces anxiety, stabilizes mood, improves sleep quality, helps fall asleep faster, increases deep sleep |
| Drawbacks | Strenuous physical activity can stimulate the nervous system and raise the heart rate, making it difficult to fall asleep |
| Individual Factors | Chronotype, age, underlying health conditions |
| Other Recommendations | Consistent sleep schedule, limit screen time before bed, maintain a comfortable temperature, avoid caffeine, nicotine, and alcohol |
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What You'll Learn
- Light to moderate-intensity exercise before sleep can help you fall asleep faster
- Vigorous workouts before bed can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep
- Progressive muscle relaxation can help insomniacs fall asleep
- Morning exercise may be more sustainable as it's out of the way before other time pressures interfere
- Exercising in the morning on an empty stomach burns more fat
Light to moderate-intensity exercise before sleep can help you fall asleep faster
Exercise is great for your body and mind, and it can also help you get a good night's sleep. While it has long been believed that working out before bed can make it harder to get a good night's rest, recent studies have challenged this notion. In fact, light to moderate-intensity exercise before sleep can help you fall asleep faster and improve your overall sleep quality.
Research suggests that moderate aerobic exercise increases the amount of slow-wave sleep you get. Slow-wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help stabilize your mood and decompress the mind, which is important for naturally transitioning to sleep. Additionally, regular exercise can promote relaxation, reduce anxiety, and normalize your internal clock.
When it comes to timing, it is generally recommended to finish your workout at least one hour before bedtime. If possible, aim for 90 minutes to give your body enough time to wind down. This is because exercise raises your core body temperature, and it takes 30 to 90 minutes for it to start falling again. The decline in core body temperature helps facilitate sleepiness. However, some individuals may need 1 to 2 hours between their workout and bedtime to allow endorphin levels to wash out and for the brain to wind down.
It is important to note that vigorous or strenuous workouts should be avoided in the evening. High-intensity exercises, such as interval training, can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep. Instead, opt for light to moderate-intensity activities such as yoga, stretching, or a leisurely walk.
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Vigorous workouts before bed can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep
While exercise is an important part of sleep hygiene, there is an ongoing debate about the best time of day to exercise for optimal sleep. Traditionally, experts have recommended avoiding vigorous exercise at night as part of good sleep hygiene. However, recent studies suggest that moderate-intensity exercise won't negatively impact your sleep, as long as it's completed at least one hour before bedtime.
To avoid stimulating your nervous system and raising your heart rate before sleep, finish your vigorous workout at least 90 minutes before bedtime. This will give your body enough time to wind down. If you're working out in the evening, opt for light to moderate-intensity activities such as yoga, stretching, or a brisk walk. These activities may help you fall asleep faster and improve your sleep quality.
While the optimal exercise time depends on individual factors, consistency is key. Aim for at least 30 minutes of moderate aerobic exercise, such as bicycling or jogging, five days a week. Morning workouts can also improve sleep quality and help with weight loss by controlling blood pressure and increasing daily activity levels. However, if you struggle with frequent night-time awakenings, adding an evening exercise routine of light aerobic or resistance exercises may be beneficial.
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Progressive muscle relaxation can help insomniacs fall asleep
Exercise is great for your body and mind, and it can also help you get a good night's sleep. However, for some people, exercising too late in the day can interfere with how well they rest at night. While moderate-intensity exercise can help you fall asleep faster and improve sleep quality, strenuous physical activity close to bedtime may negatively impact your sleep.
Progressive muscle relaxation (PMR) is a relaxation technique that can help insomniacs fall asleep. It is based on the idea that it is hard to be tense when your muscles are relaxed. This technique involves tensing and relaxing different muscle groups, one by one, from your toes to your forehead. You can lie on your back in a comfortable position, with a pillow under your head or knees to relax your back. Rest your arms with palms up, slightly apart from your body, and take several slow, deep breaths through your nose. Exhale with a long sigh to release tension. Focus on your toes and feet, and curl your toes and arch your feet. Hold this movement briefly, relax your muscles, and let your feet sink into the bed. Feel them getting heavy and becoming totally relaxed. Repeat this process for all 16 muscle groups, giving about 30 seconds in between each group.
PMR activates the body's parasympathetic response, which slows the body to its baseline. Stress hormones, heart rate, blood pressure, and muscle tension all decrease. When your muscles are fully relaxed, it is natural for your body to move from an alert state to a resting state. As you practice PMR, you will improve your ability to both tense and release your muscles, as well as focus your attention on the sensations in your body.
To get the greatest sleep benefits from PMR, consistency is key. As your body learns that PMR is part of your bedtime routine, it will act as a sign to your body that it is time for sleep.
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Morning exercise may be more sustainable as it's out of the way before other time pressures interfere
Research suggests that morning exercise can improve sleep quality and aid weight loss. A 2014 study found that individuals who worked out at 7 a.m. went to bed earlier, experienced deeper sleep, and woke up less frequently during the night. Additionally, morning exercisers in the study experienced a 10% reduction in post-workout blood pressure, which continued throughout the day and lowered even further at night. Furthermore, a 2019 study revealed that those who exercised before noon lost significantly more weight than those working out after 3 p.m. Morning exercisers also took more steps throughout the day, indicating increased overall daily activity.
Starting the day with exercise can boost happiness and lower stress levels by reducing the stress hormone cortisol. It can also be a smart strategy to avoid the fatigue that may come with early morning workouts, ensuring some physical activity is better than none. However, it's important to note that high-intensity workouts are better suited for the afternoon rather than the evening, as they can disrupt sleep.
To optimize sleep, it's recommended to maintain a consistent sleep schedule, avoid electronic devices and stimulating substances before bed, and create a relaxing bedtime routine. By exercising in the morning, individuals can take advantage of the energizing effects of physical activity and set a positive tone for the rest of their day.
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Exercising in the morning on an empty stomach burns more fat
Exercising in the morning on an empty stomach can burn up to 70% more fat, according to a study by Nottingham Trent University. The study found that exercising before eating increases the amount of fat burned during exercise by forcing the body to rely on stored fuel, namely glycogen and stored fat. This is supported by another study that found that morning exercise after 8 to 12 hours of fasting during sleep may allow you to burn up to 20% more fat.
However, it's important to note that fasting during the day can reduce people's exercise performance, motivation, and enjoyment, which may make it harder to stick to an exercise routine in the long term. Additionally, if you're planning on doing an activity that demands high levels of power or speed, it's recommended to eat before these workouts, as glucose is the quickest form of energy and the optimal fuel source for such activities.
The best time to work out is when it fits your schedule and preferences. While some people prefer to work out in the morning, others may find that evening workouts suit them better. The key is to be consistent with your workouts and to choose an exercise routine that you enjoy, as this will make it easier to stick to in the long run.
In terms of sleep, it's generally recommended to avoid vigorous exercise within a few hours of bedtime, as it can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep. Moderate-intensity exercise, on the other hand, can help improve sleep quality and make it easier to fall asleep. This includes activities such as light cardio, yoga, or stretching.
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Frequently asked questions
Traditionally, experts have recommended against exercising at night. However, recent studies suggest that moderate-intensity exercise won't impact your sleep if you finish at least one hour before bedtime.
Exercise can promote relaxation, reduce anxiety, and stabilize your internal clock. It can also increase the amount of slow-wave sleep you get, which refers to deep sleep.
Strenuous physical activity can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep. It can also prevent your body from cooling down, which is an important part of the natural circadian rhythm that prepares your body for sleep.
Light to moderate-intensity activities are best to do before bed. Examples include yoga, stretching, or meditating.
Most experts recommend getting at least 150 minutes of exercise per week, which should be split into 30-minute intervals five days a week.
