Exercise is a crucial part of our daily routine. Every person must do exercise to keep their body fit and healthy. You can do exercise whenever you want—some people like doing workouts at night or some at day. Regular exercise makes your body flexible and keeps your body away from disease. Exercise also helps in the maintenance of the weight and temperature of the body.
There is no specific timing for the workout, but some people say that exercising at night can affect your sleep. This is true, but not always. Experts claim that you can enjoy a better quality of sleep even after exercising at night. Below we will share some tips that you must keep in mind while exercising before bedtime.
What Does Research Say?
When we exercise, it has a direct impact on our heart rate. It is also said that exercise at night makes you more hydrated and releases stress hormones. The alertness in your body will be increased. All these factors directly affect your sleep at night. Hence, exercise before bed is harmful to your sleep?
This is just one scenario. In some cases, exercise doesn’t affect your sleep. For illustration, we are sharing a study of 2020, which indicates that workout before bed doesn’t impact your sleep.
In the above study, 12 healthy males are chosen on a random basis. The sleep of all 12 individuals is tested continuously for three days under different situations. All the individuals are advised to do any of the below three tasks for 30 minutes.
- Resistance Training
- Aerobic Exercise
- No Exercise
All the individuals are advised to perform all three tasks with moderate intensity. Then all the individuals slept in the lab and examined by the researchers. They tested the core body temperature and sleep quality of all the individuals. After the research, it is concluded that the exercise done with moderate intensity does not affect your sleep at night.
It is observed that everything relies on the type of exercise you do and its intensity. It is recommended to choose some light exercise plan before your bedtime. If you select the right training and do it correctly, then it helps your body in improving the quality of sleep. Also, always keep in mind to finish your workout at least 90 minutes before sleeping. This time is necessary for your body to refresh and cool down. Here are some of the light exercises you can try to enjoy a good quality of sleep.
List Of Night Exercises
- Self Massage
- Relief Exercises
- Leisurely cycling or biking
- Leisurely Swimming
Experts suggest that 30-minutes of night exercise is best for improving your sleep. If someone is unable to do exercise for 30 minutes continuously, then he can accomplish the same task by two sets of 15 minutes each.
All the heavy training and high-intensity exercises must be avoided before bedtime because these exercises can boost your heart rate and make it hard for you to sleep. List of all heavy practices you must avoid is given below.
- Heavy weightlifting
- High-speed cycling
- HIIT(High-Intensity Interval Training)
- Games like basketball, soccer and tennis
Benefits Of Exercising Before Bed
If you properly do the above mentioned light exercise before sleeping, then it will benefit your body in two ways:-
- First of all, it makes your morning charm. When you wake up, you won’t feel stressed because of better sleep quality. It also makes you extra energetic and active for the next day.
- The most significant benefit of exercising before bedtime is it blows out all the stress and frustration of the day. These light workouts provide your body with the mental peace you need.