Does Exercising Before Bed Make It Hard to Fall Asleep?

Due to their busy days and limited free time, many people put off their workouts until the evening. However, this contradicts the conventional wisdom of sleep specialists. Before, it was thought that working out in the evening was bad for your sleep hygiene. 

Does exercise before bed make it harder to fall asleep? 

For a long time now, sleep experts have cautioned against working out in the evening, citing the possibility that it will disrupt one's sleep schedule. However, recent studies have cast doubt on these assertions. Recent research has shown that light exercise at night won't disrupt sleep as long as you don't do anything strenuous just before bed. 

One 2019 study concluded that working out in the evenings did not disrupt sleep quality. As long as you end your high-intensity workouts at least an hour before bed, the review suggests that they may even improve your sleep quality. Even a modest research conducted in 2020 found the same thing. When completed at least 90 minutes before bedtime, a 30-minute, moderate-intensity workout had no effect on sleep quality, according to the study's authors. 

However, more extensive research involving more people are needed. Even the present research is contradictory. For instance, one study concluded that the time or intensity of exercise had no effect on the quality of sleep. 

How does exercise affect sleep? 

Exercising on a regular basis, regardless of the time of day, has been demonstrated to improve slumber quality. Exercising before bed might help you unwind physically and mentally. It could make it easier to fall asleep and lengthen the duration of slow-wave sleep. This is the deepest, most restful state of sleep. And a healthy immune system and robust skeletal development depend on it.

What are the advantages of exercise before bed?

Despite conflicting findings, it seems that working out right before bed can have positive effects. If you want to get a good night's sleep, you should stop working out at least 90 minutes before bedtime. 

Exercise before bed may help relieve stress

Many people find that physical exercise helps them relax and unwind. This could be due to the release of feel-good neurotransmitters like endorphins, serotonin, and dopamine in the brain after physical activity. 

These "feel-good" hormones can stimulate brain activity, but they may not always prevent one from falling asleep. In fact, they could lift your spirits and ease your pain, allowing you to relax and sleep better. 

Exercise before bed may improve sleep quality

The brief increase in core body temperature that follows exercise quickly returns to pre-exercise norms within 90 minutes. When your body temperature drops, you start to feel more relaxed and ready for sleep. A 2022 study looked into the effects of low to moderate intensity exercise and found that it improved both sleep quality and duration.

What are the disadvantages of exercise before bed? 

If you do an intense workout less than an hour before bed, you may have trouble getting to sleep or staying asleep. Evening workouts should be kept at a low to moderate intensity, though. If you engage in severe exercise, you may need to delay going to bed until after your training is complete. A review of the available literature suggests that vigorous exercise completed at least 2 hours before bedtime has no effect on sleep quality in healthy persons. 

When you should work out, in general, is determined by your schedule, fitness objectives, and personal preferences. It can be challenging for some people to rise early for physical activity. Some people have a hard time finding the motivation to exercise at the end of a long day. 

If you have trouble falling asleep after an exercise, you should schedule your workouts earlier in the day. Alternatively, if you have a sleep condition, consult your doctor about when is best for you to exercise.

What are the best types of exercise before bed? 

According to studies, as long as you're done with your workout at least 90 minutes before bed, you're good to go. 

If you want to take an intense circuit training or spin class but only have time to do so before bed at 11 p.m., plan accordingly. When working out in the hours before night, it's best to take it easy. A quick walk or some other low-intensity workout is the best option if you only have an hour before bedtime. 

Allow yourself enough time to relax after your workout. Your body will begin to recuperate and return to its pre-workout form within the first 5-10 minutes after you finish your workout. You can further calm your thoughts and comfort your body by combining nighttime cooldowns with relaxation techniques like deep breathing or yoga poses. Take deep, slow breaths to let go of stress and tension as you gently stretch the muscles you just worked.