Impacts of Exercising Prior to Sleep: A Look at Its Benefits and Drawbacks
New studies suggest that incorporating exercise into your daily routine, particularly evening workouts of light to moderate fitness, can significantly improve sleep quality. Here are some tips to help you establish a sleep-friendly workout and bedtime routine.
Evening Workouts for Better Sleep
Engaging in activities such as yoga, stretching, walking, swimming leisurely, biking leisurely, and light to moderate weightlifting in the evening can help you fall asleep faster and enjoy better quality sleep. It's best to complete these workouts at least one hour before bedtime, with ideally 90 minutes between exercise and sleep.
However, vigorous-intensity exercises like high-intensity interval training (HIIT), running, swimming laps, jumping rope, competitive cycling, and heavy weightlifting should be avoided before bedtime due to their stimulating effects on the nervous system and heart rate.
Building a Relaxing Bedtime Routine
Creating a relaxing bedtime routine can further support better sleep. Consider taking a warm bath, listening to soothing music, doing yoga poses or stretches, or meditating before going to bed.
Other Sleep-Friendly Practices
Avoid consuming nicotine, alcohol, and caffeine before bed as these substances can make it hard to get quality sleep. Additionally, steer clear of using electronic devices for 30 minutes before bedtime, as the light from these devices can stimulate the brain and keep you awake.
Avoid eating heavy meals before bedtime, and if you're hungry, opt for a light snack like toast or a piece of fruit. Reduce noise pollution by using a fan, air conditioner, or white noise machine to drown out sounds that may keep you awake.
Consistent Sleep Schedule and Regular Exercise
Keep a consistent sleep schedule by waking up and going to bed at the same time every day, even on weekends or days off. Regular exercise is essential for continuous sleep benefits. Strive for 150 minutes of moderate-intensity aerobic exercise every week, which can be achieved by doing 30-minute workouts 5 days a week, or by breaking it up into two 15-minute workouts a day, 5 days a week.
If you prefer a more strenuous workout, aim for at least 75 minutes of vigorous-intensity activity each week, but ensure it's not done within a few hours of your bedtime.
The Benefits of Evening Exercise on Sleep
Recent studies have found that moderate-intensity exercise won't impact your sleep if completed at least one hour before bedtime. A review of 23 studies determined that evening workouts can improve sleep if done at a moderate fitness and ended more than one hour before bedtime.
For improved sleep health, aim for at least 30 minutes of moderate-intensity aerobic activity during the day or evening. And remember, a good night's sleep is crucial for overall well-being, so take the steps necessary to establish a sleep-friendly routine.
Sleep at a comfortable temperature, ideally at or near 65°F (18.3°C). Make sure your mattress and pillows are comfortable and in good shape for a good night's sleep. Keep naps short, especially in the afternoon, to avoid affecting nighttime sleep.
By following these tips, you'll be well on your way to a better night's sleep.
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