Find out if it is okay to exercise before bed. What type of workouts should you do? At what intensity level should you train?
Exercise is an essential part of maintaining your general well-being. An effective workout plan is consistent and dynamic.
Exercising benefits the body. It helps the mind to develop too. It triggers the body to release endorphin hormones. These hormones are responsible for improving your moods.
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A good workout routine can help you lose or maintain your weight. Checking your weight can lower your risk of getting diseases like high blood pressure and diabetes.
Our focus today is exercising before bedtime. We will see if it is advisable to work out just before sleep. We will also inspect which type of workouts we can perform at that time.
It is any activity that enhances fitness and general well-being. Exercises are classified into three categories.
Strength exercise involves workout meant to strengthen muscles. Most of these workouts incorporate some resistance. Strength exercise is also known as resistance training.
This type of training includes weight lifting, use of a resistance band, bodyweight training, and digging.
Aerobic exercise raises your heart rate and your breathing rate. It is a quality way to maintain your fitness levels.
Aerobic exercises involve aerobics, cycling, swimming, walking, and intensity training. You can change the intensity to get different results.
Flexibility exercises help to improve your range of motion. It involves stretching your muscles.
This type of exercise involves yoga, Pilates, and tai chi.
Benefits of Exercising
The benefits of exercising include the following.
Improve your Moods
During exercise routines, the body releases feel-good hormones into the body. It reduces feelings of depression and anxiety.
While you are exercising, the body increases its metabolism. Increased metabolism leads to the burning of calories that leads to weight loss.
Regular exercise reduces the risk of chronic diseases. A buildup of fat can lead to illnesses like high blood pressure and diabetes. Exercising can help you avoid such illnesses.
Exercising increases blood flow to the brain. It helps memory and concentration. It also enhances the release of hormones that aid in the growth and development of brain cells.
Exercise can help you relax and experience better sleep. The body depletes its energy during exercise. This energy is recovered during sleep. It also helps in maintaining cold temperatures during sleep.
Does Exercising At Night Affect Sleep?
It is a common belief that working out before sleep can make it difficult to fall asleep. Exercise increases your heart rate. It also increases the level of adrenaline in the blood. Apart from that, it raised the core temperature of the body.
All these activities enhanced by exercise seem to make it hard to sleep. However, research shows how this belief is not yet defined. It shows that a great percentage of people are not affected by exercise before bedtime.
The result seems to be the same for people who exercise before they sleep and when they don’t. A small percentage of people have a hard time catching sleep if they exercise before bedtime.
A different study was conducted to observe the effects of exercise before bedtime on sleep. The study involved looking at 223 other studies. The finding of the study was that exercise helped people to get a better quality of sleep.
However, the intensity of the workout made a difference. Those who did high-intensity work out found it difficult to sleep than the rest.
We can agree that the effect of workouts before bedtime varied from one person to another. For some people, exercising two hours before sleeping can disrupt their sleep. Others are not affected at all by bedtime exercises.
Exercising raises your core temperature. A cool-down routine after the workout can help set you up for sleep.
The Right Exercise to do Before Bedtime
There is a possibility that you may not have any other time to work out apart from bedtime. Therefore, you need to figure out the right type of workouts to do.
The common belief that working out could disrupt your sleep is not entirely true. Research has shown that this only holds for a small percentage of people. The following are workout routines you can perform whether or not working out before bedtime could affect your sleep.
Low impact training and body stretches are recommended. They help improve the body's range of motion and strengthen different muscle groups. Some of the workouts you can do include the following:
- Child pose
- Glute Bridge
- Low interval cardio
The most important part of a workout routine is consistency. There is no better time to work out. Use whatever time is convenient for you.
The Right Way to Work Out Before Bedtime
Those who choose to do strength training have fine sleep and wake up less frequently. Bedtime isn't an awful time to work out after all.
The benefits of strength training just before bedtime includes:
You can go up to 20% longer when you work out at night. The performance of the body rises to its peak 11 hours after waking up. Going harder, faster, and longer during your workout can lead to better results.
Morning workout results in less muscle growth. The presence of a hormone called cortisol in the body can reduce muscle growth. On the other, high levels of testosterone in the evening increases muscle growth.
The muscle group you were working on is restored during sleep. A great percentage of those who perform strength training have quality sleep.
The Three-Hour Rule
Different people respond differently to working out at distinct times of the day. It is advisable to avoid working out three hours before bedtime for people with sleep disorders.
The research was conducted for people with Insomnia. It involved observing how their workout timing affected their sleep patterns.
The timing of exercise is vital in determining your quality of sleep if you have a sleep disorder. Working out at 7 am improves blood pressure. It also helps you to fall asleep faster. Those who did their workouts at 7 pm had better sleep.
Exercising raises the level of body metabolism. A lot of nutrients are used up during this process. You should ensure you replenish the body before going to sleep. A little snack will prevent you from starving or feeling depleted when you wake up in the morning.
A little post-workout snack may prevent you from waking up due to starvation. Starvation during sleep may slow down metabolic processes in the body.
Ways to Improve Sleep After Late-Night Workouts
Cooling down after working out
A cool-down after a workout session allows the heart rate to come back to normal. It also slows down breathing and enhances relaxation.
Taking a cold shower
Taking a cold shower after an evening workout routine can help to reduce the core temperature of the body. It will help you to sleep better.
This type of exercise involves low-intensity training. It helps improve the body's range of motion. It does not increase the adrenaline and the heart rate.
Use of supplements
The use of supplements can enhance relaxation or replenish the nutrients used up during the workout.
Advantages and Disadvantages of Late-Night Workouts
Keeps your morning calmer
Working out at night removes the pressure of waking up in the morning to work out. Therefore, you only need to focus on preparing for work or school.
Blow off stress before going to sleep
When you exercise, the body releases endorphins. These hormones reduce the perception of pain and improve your mood. It is a way to get over the stress and frustration you face throughout the day.
It may disrupt your sleep
A small percentage of people have experienced difficulty sleeping when they work out before bedtime. High-intensity training can make it harder to fall asleep for people with sleep disorders.
It is easy to skip your workout schedule
It will take a lot of discipline to consistently workout. It is easy to make other plans.
Exercising before bedtime is not as bad as it seems. Earlier research showing that exercising before bedtime could disrupt sleep isn’t entirely true. Experts have proven that a late-night exercise could be good for your body.
Some of the benefits of exercise before sleep include better quality of sleep, better muscle growth, and longer workouts. Sleep disorders can make it hard to catch sleep after a late-night workout. The 3-hour rule involves limiting exercise to three hours before bedtime. It can help those with sleep disorders.
Strength training can also make it easier to fall asleep. Strength training at night can improve muscle growth. We can conclude that exercising before bedtime could work for a big percentage of people.