In the modern stressful world sleep is a top priority. If you are seeking health you can’t ignore sleep. Mostly exercise in day time improves daytime activeness and nighttime sleep. Some people prefer morning exercise but some other choices for an evening workout. There is some belief that vigorous bouts of late-night exercise can lead to sleep difficulty. Your body needs time to cool down after a vigorous exercise bout. But, Do nighttime exercises hurt your sleep? Here we will try to find the answer.
Do nighttime exercises hurt your sleep?
Exercising raises your core body temperature, increases your heart rate, and prompts your system to release stimulating epinephrine (adrenaline). The brain becomes more active with such exercise, adrenaline is high and it’s difficult to cool down. (1) That ultimately makes it difficult to fall asleep.
What should be the time gap in between exercise and bed time?
To evaluate the researchers did a systematic review of 23 studies on the effects of Evening Exercise on Sleep in Healthy Participants. The study has been published in the journal of Sports Medicine in 2019. They concluded the reviewed studies do not support the hypothesis that evening exercise negatively affects sleep. Rather, they also concluded the opposite as the better. However, who did vigorous exercise less than one hour before bedtime took a longer time to fall asleep and had poorer sleep quality. (2,3)
In fact, a 2016 published Systematic review of multiple studies found meditative movements like tai chi, qi gong, and yoga had beneficial effects on the improvement of sleep. They found improvement in sleep quality in the majority of studies along with improvements in quality of life, physical performance, and depression. (4)
Doing exercise is always better than no exercise-if you can. However, you need to avoid vigorous exercise for at least one hour before bed. Rather you may try meditative movements like yoga, pilates, tai chi, meditation, simple stretching before bed for a night of better sleep. (5)
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In summary, exercise helps in many ways. Moreover, exercise helps to develop positivity. Doing some exercise is good even in the evening. If you are new to exercise don’t forget to evaluate your health with a professional before the start. However, if someone feels trouble with exercise it is better to give some hours between exercise and bedtime.
Disclaimer: Information provided here are generalized information for informational and entertainment purpose only, not intended to provide one to one health consultation or replace practice of a qualified practitioner.Different people may have different health condition and may have different reaction to the same food. Hence it has been advised to consult with health care provider before application of any of above information Source and references: 1.https://www.webmd.com/sleep-disorders/features/can-exercising- at-night-hurt-your-sleep 2.Stutz J, Eiholzer R, Spengler CM. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta- Analysis. Sports Med. 2019;49(2):269‐287. doi:10.1007/s40279-018- 1015-0 3.https://www.health.harvard.edu/staying-healthy/does-exercising- at-night-affect-sleep 4.Wang F, Eun-Kyoung Lee O, Feng F, et al. The effect of meditative movement on sleep quality: A systematic review. Sleep Med Rev. 2016;30:43‐52. doi:10.1016/j.smrv.2015.12.001 5.https://www.sleep.org/articles/nighttime-exercise-routines/