Herbie Murray
Exercise is an important part of sleep hygiene, and research has shown that it can improve sleep quality and duration. However, there is an ongoing debate about the best time of day to exercise for optimal sleep. While some studies suggest that morning exercise helps you sleep longer at night, others indicate that evening workouts can help people fall asleep faster and spend more time in deep sleep. Ultimately, the optimal exercise time depends on individual factors such as chronotype, age, and health conditions. For instance, individuals with high blood pressure may experience improved sleep quality and lower blood pressure after morning workouts. Additionally, those who find that exercising close to bedtime interferes with their sleep should aim to finish their workouts one to two hours before bedtime.
| Characteristics | Values |
|---|---|
| Exercise duration | 30 minutes of moderate aerobic exercise per day or 150 minutes per week |
| Exercise type | Aerobic exercise, yoga, breathing exercises, stretching exercises |
| Time of day | Morning, afternoon, or evening. There is no consensus on the best time of day to exercise for better sleep. |
| Timing | Avoid vigorous activity 1-2 hours before bedtime |
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What You'll Learn
Morning exercise may help you sleep longer at night
Exercise is an important part of sleep hygiene, and it has been shown to boost the quality and duration of sleep. While the optimal time of day to exercise varies from person to person, morning exercise is often recommended as it may help you sleep longer at night.
Working out in the morning can help you sleep longer and deeper at night by contributing to the natural decline in blood pressure that occurs while we sleep. Morning exercise also releases endorphins, energizing you for the day ahead. If you exercise outdoors in the morning, you get the added benefit of exposure to sunlight, which helps regulate your circadian rhythms and makes it easier to fall asleep early. Morning exercise can also boost cardiovascular conditioning. People who work out on a treadmill at 7 a.m. sleep more hours each night, have deeper sleep cycles, and spend 75% more time in restorative sleep stages than those who exercise at other times.
Afternoon workouts also have sleep benefits. Body temperatures are naturally a few degrees warmer in the afternoon, which can improve overall exercise performance as muscles are more pliant and efficient. Since exercise raises your body temperature for four to five hours afterward, an afternoon workout means your body temperature will start to drop again closer to bedtime.
While some people can exercise in the evening without it affecting their sleep, for others, exercising too late in the day can interfere with sleep. This is because aerobic exercise raises endorphin levels, creating a level of brain activity that may keep some people awake. These individuals should finish their workout at least one to two hours before bedtime to allow their body temperature to drop and endorphin levels to wash out.
The best time of day to exercise depends on individual factors such as chronotype, age, and any underlying health conditions. For example, people at risk of high blood pressure may see greater improvements in sleep quality and nighttime blood pressure after exercising in the morning. Regular exercise, even short bouts, can lead to improvements in total sleep time, sleep quality, and time spent falling asleep. It may also help reduce the symptoms of sleep disorders such as sleep apnea.
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Working out before bed could disrupt sleep
While exercise is an important part of improving sleep quality, the timing of exercise is also important. Research suggests that exercising too late in the day can interfere with sleep for some people.
Exercising before bed can be too activating for some people, making it harder to fall asleep. This is because aerobic exercise causes the body to release endorphins, creating a level of activity in the brain that can keep some people awake. Therefore, it is recommended to finish exercising at least one to two hours before going to sleep, giving the body time to wind down.
However, some studies have found that exercising in the evening does not negatively affect sleep and can even help people fall asleep faster and spend more time in deep sleep. The effects of aerobic exercise on sleep appear to be similar to those of sleeping pills.
The optimal time to exercise depends on individual factors such as chronotype, age, and any underlying health conditions. For example, people at risk of high blood pressure may find that exercising in the morning or afternoon helps to lower their blood pressure at night, improving sleep quality. Morning exercise also stimulates melatonin release earlier in the day and shifts the circadian rhythm forward, making it easier to fall asleep early.
Overall, while exercise is beneficial for sleep, it is important to be mindful of the timing of exercise and how it affects individual sleep quality.
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Exercise can help reduce symptoms of sleep disorders
Exercise is an important part of sleep hygiene, and it has been shown to boost the quality and duration of sleep. Regular exercise can help reduce the symptoms of sleep disorders. Studies have found that aerobic exercises improve sleep quality and are effective in patients with insomnia. Moderate aerobic exercise increases the amount of slow-wave sleep, which refers to deep sleep when the brain and body rejuvenate.
However, the timing of exercise is also important. While some people find that exercising close to bedtime keeps them up at night due to the release of endorphins, others find that the time of day doesn't make a difference. Generally, it is recommended to finish your workout one to two hours before going to sleep to allow your body temperature to drop and for endorphin levels to wash out. Morning exercise has been found to help people sleep longer at night, while also boosting cardiovascular conditioning and contributing to a nighttime decline in blood pressure. Afternoon workouts can also have significant sleep benefits as the body temperature is naturally a few degrees warmer, making muscles more pliant and efficient.
For those with insomnia, exercising six or more times a week could lead to poor sleep quality, so it is important to tailor the exercise regimen to individual needs. Overall, regular exercise can help improve sleep quality, reduce sleep latency, and manage sleep disorders.
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High-intensity exercise close to bedtime may cause sleep issues
Exercise is an important part of sleep hygiene, and it has been shown to boost sleep quality and duration. However, the optimal time of day to exercise for better sleep is still a subject of ongoing debate. While some people find that the time of day they exercise doesn't make a difference to their sleep, others find that exercising too late in the day interferes with their sleep.
For those who find that exercising close to bedtime affects their sleep, it is recommended to avoid vigorous or high-intensity exercise less than one to two hours before bedtime. High-intensity exercises, such as interval training, performed less than one hour before bedtime have been found to negatively impact sleep quality and increase the time taken to fall asleep. This may be due to the release of endorphins during exercise, which can create a level of brain activity that keeps some people awake.
To avoid sleep issues, it is generally recommended to finish high-intensity workouts at least one to two hours before bedtime, allowing the body temperature to drop and endorphin levels to decrease. Morning or afternoon workouts are often recommended, as they can stimulate earlier melatonin release and positively impact the body's circadian rhythm. Additionally, morning exercise provides a rush of endorphins that can boost energy levels throughout the day. Afternoon workouts can also improve overall performance due to warmer body temperatures, making muscles more pliant and efficient.
While the timing of exercise can impact sleep, the most important thing is to engage in regular physical activity. Research suggests that moderate-intensity aerobic exercise, performed for at least 30 minutes on most days, can significantly improve sleep quality, even among individuals with chronic insomnia.
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Aerobic exercise increases slow-wave sleep
Exercise is an important part of sleep hygiene and is proven to boost sleep quality and duration. While the exact mechanism through which physical activity improves sleep remains unknown, moderate aerobic exercise is known to increase the amount of slow-wave sleep.
Slow-wave sleep, also known as deep sleep, is the stage of sleep where the brain and body rejuvenate. During this stage, the brain exhibits slow-wave EEG (0.5-2 Hz) with an amplitude greater than 75 µV for more than 20% of a 30-second epoch. This slow-wave activity is associated with deeper sleep and improved sleep quality.
The benefits of aerobic exercise on slow-wave sleep are significant enough to be comparable to those of sleeping pills. However, it is important to note that individual factors, such as chronotype, age, and health conditions, may influence the optimal time of day to exercise for better sleep. While some people can exercise in the evening without affecting their sleep, others may need to avoid vigorous activity 1-2 hours before bedtime to allow endorphin levels to decrease and their brain to wind down.
In conclusion, aerobic exercise has been shown to increase slow-wave sleep, contributing to improved sleep quality and overall well-being. The effects of exercise on slow-wave sleep are well-documented, providing further support for physical activity as a low-cost and easily accessible intervention for better sleep.
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Frequently asked questions
Traditionally, it is recommended not to exercise at night as it may interfere with sleep. However, a small study suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
Studies suggest that at least 30 minutes of moderate aerobic exercise may improve sleep quality. The National Library of Medicine recommends getting at least 150 minutes of exercise a week, split into 30-minute intervals five days a week.
Morning exercise may help you sleep longer at night. It also contributes to achieving a nighttime decline in blood pressure, allowing you to get the most benefits from sleep. Additionally, morning workouts provide an energy boost for the rest of the day.
Exercise increases the amount of slow-wave sleep, or deep sleep, allowing the brain and body to rejuvenate. It also helps stabilize your mood and prepares the mind for sleep.
Aerobic exercises are associated with better sleep quality. Yoga and other forms of breathing or stretching exercises are great for the evening as they encourage relaxation.
