Is it good to exercise before bed? Late-night physical activity can have an impact on your sleep patterns. It is advisable to schedule your workout session at least 1.5 hours before bedtime or opt for low-intensity exercises in dim lighting. It’s currently 8 p.m., and you’ve just finished tying up loose ends at work. Considering whether to go for a quick run, as you haven’t exercised yet. However, considering that you’ll be going to bed in a few hours, the question arises: Is it good to exercise before bed?
The advantages of exercise are well-known, ranging from a healthier body to improved sleep quality. However, to fully experience these benefits, the timing of your workout plays a crucial role. Morning exercise boosts alertness and endorphin release, while late exercise hampers sleep. We are all aware of how inadequate sleep can negatively impact our performance in the gym and other areas of our lives.
That is why we have crafted this article to assist you in making an informed decision about exercising before bedtime. In the following sections, you will discover how the timing and intensity of your exercise routine can either help or hinder your sleep tonight. We will also reveal the one exercise highly recommended for nighttime workouts.
Is it Good to Exercise Before Bed: Different Benefits
As stated above, late-night exercise has many benefits on human health; now the question is, what are the benefits of it? This section will discuss the different benefits of exercising before bed.
Is it good to exercise before bed? Here’s What Science Says:
- Improved Sleep Efficiency: Regular physical activity can enhance your sleep quality even when performed late in the day. Improves sleep by reducing the time to fall asleep and minimizing awakenings
- Stress Management: Exercise acts as a natural stress buffer. Engaging in moderate-intensity aerobic workouts decreases cortisol levels during stressful situations. Since elevated cortisol levels and sleep deprivation are closely linked, exercise serves as an effective stress management technique to fulfill your sleep needs
- Aid for Sleep Disorders: A consistent exercise routine can help alleviate certain sleep disorders. Research has shown that exercise can reduce the severity of obstructive sleep apnea, improving symptoms like daytime drowsiness and poor sleep efficiency
- Enhanced Deep Sleep: Evening workouts have significantly increased slow-wave sleep, which is crucial for muscle recovery and memory consolidation. This was revealed in a meta-analysis published in the Journal of Sports Medicine in 2019
- Boost in Sleep-Promoting Hormone: High-intensity exercise during the evening or night, when the body already produces peak levels of melatonin, can enhance melatonin secretion by nearly 50%. This increase in melatonin may create sleep pressure, making it easier to fall asleep quickly, according to a study in the Journal of Biological Rhythms (1997)
- Improved Quality of Sleep: A study published in the European Journal of Applied Physiology in 2020 found that exercising four hours before bed led to better sleep quality than those who didn’t exercise. Even exercising two hours before bed did not have a negative impact on sleep
Before engaging in high-intensity workouts before bed, it’s important to consider the potential drawbacks.
Is Exercising Before Bed Bad For Your Sleep?
Exercising before bedtime can disrupt your body’s internal clock, called the circadian rhythm, which functions on a 24-hour cycle.
For those unfamiliar, “zeitgebers” (a German term meaning “time givers”) refer to social and environmental cues that influence your circadian rhythm. These cues can reset your internal body clock, helping align it with your desired schedule or throwing it off balance. Physical exercise is one such zeitgeber.
In simpler terms, the timing and intensity of your workout routine can either advance or delay your bedtime. Therefore, exercising is undeniably beneficial for your physical and mental health as long as you ensure it doesn’t interfere with your sleep schedule.
However, it’s not just about your circadian rhythm. When you exercise, your body releases increased stress hormones like adrenaline and cortisol. Hormones and increased body functions raise your temperature during exercise.
Falling asleep becomes more challenging when your body is under stress and experiences higher-than-normal body temperature. Even if you manage to fall asleep somehow, a 2019 meta-analysis mentioned earlier reveals that vigorous exercise before bedtime reduces your sleep efficiency and overall sleep duration.
Additionally, a 1997 study noted that evening exercise can delay the production of melatonin by 24 hours.
Final Words: Is It Good To Exercise Before Bed
Avoid exercising too close to your desired sleep time, as it decreases the chances of getting a restful night. The greater the intensity of your workout, the more time your body needs to relax and fall asleep. So, pay attention to when and how intense your fitness routine is to ensure you’re not sacrificing sleep.
