Regular exercise has many benefits, including good sleep. They can promote relaxation, reduce anxiety, and normalize your internal clock. Exercise also increases body temperature. When it starts to fall, you feel drowsy. It has long been thought that working out before bed can make it difficult to get a good night's rest. But according to recent research, this is not necessarily the case. Research has shown that you can exercise before bed without disturbing your sleep.
The key is to be mindful of the timing and focus on the type of exercise that won't affect your ability to fall asleep or your sleep itself.
What does research say about working out before bed?
Recent research has challenged the idea that studying too late can disrupt your sleep.
In a small 2021 study, 12 healthy men visited three different overnight laboratories. They did 30 minutes of moderate-intensity aerobic exercise, 30 minutes of moderate-intensity resistance training, or no exercise at all. Each workout ended 90 minutes before bedtime.
While the participants slept in the laboratory, the researchers measured body temperature and sleep quality. The researchers determined that moderate-intensity exercise in the evening did not affect participants' sleep.
Another 2021 study had similar results. Sixteen men and women completed moderate-intensity workouts at various times, including 4 or 2 hours before bed. The researchers found that exercise in the evening did not interfere with participants' ability to sleep.
Finally, a 2021 review analyzed 23 studies on evening exercise and sleep. The review found that evening exercise could improve sleep if the exercise was performed at a moderate rather than vigorous intensity and ended more than 1 hour before bedtime.
The influence of sleep on physical activity
As you already understand, sports and sleep are interdependent things. Not only does sport affect the quality of sleep, but healthy sleep also contributes to productive training.
- A well-rested person feels better, has more strength and enthusiasm for a full workout. And vice versa, from lack of sleep there is absolutely no energy and desire to engage in physical activity.
- During the deep sleep stage, the hormone somatotropin is released, which is responsible for the body's endurance, increased muscle mass and energy. And with a lack of sleep, stress hormones, such as cortisol, enter the bloodstream. Draw your own conclusions.
Are some pre-bed workouts better than others?
Not all exercise is created equal when it comes to how it affects your sleep. That's why if you want to exercise in the evening, it's important to choose your activity wisely. Also think about the exact duration of your exercise.
In general, if you're going to exercise before bed, it's best to exercise at a light to moderate intensity. This level of activity can help you fall asleep faster and improve your sleep quality.
It is also important to complete your workout at least 1 hour before bed. If possible, try to finish at least 90 minutes before you go to bed. This will give your body enough time to calm down.
Examples of light to moderate activity include:
- yoga
- stretching
- walking
- leisurely swimming
- leisurely cycling
- light and moderate weightlifting
Vigorous exercise should be avoided in the evening. Strenuous physical activity can stimulate your nervous system and raise your heart rate too much, making it difficult to fall asleep.
Examples of vigorous exercise include:
- intense interval training (HIIT)
- run
- jumping rope
- competitive cycling
- Weightlifting
The body's response to training
In addition to the stimulating effect on the psyche, training has a complex effect on the body:
- Increases heart rate and breathing
- Blood pressure rises
- Body temperature rises and sweating increases
- The hormonal system is actively involved in its work
In response to training load, stress hormones are released into the blood - adrenaline, norepinephrine, cortisol. There is a powerful release of the anabolic hormone testosterone and the hormone of happiness - endorphin.
At the end of a workout, the body cannot immediately switch to sleep mode. He needs time to normalize this “hormonal cocktail”.
To help your body come to a state of rest faster, be sure to do a cool-down!
This could be a swimming pool, stretching or breathing exercises. Also be sure to take a warm shower for extra relaxation.
The main task after training is to slow down the heart rate and bring the central nervous system to its normal state.
Following these simple rules will significantly speed up the process of returning all body functions to normal.
How much exercise is good for sleep?
To improve your sleep, try doing at least 30 minutes of moderate-intensity aerobic exercise during the day or evening.
In addition, regular exercise is essential for restful sleep. Aim for 150 minutes of moderate-intensity aerobic exercise each week. You can do this by doing a 30-minute workout 5 days a week.
If it's hard to commit to 30 minutes at a time, you can break it up into two 15-minute workouts a day, 5 days a week.
Or, if you prefer a more strenuous workout, aim for at least 75 minutes of vigorous activity each week. Just make sure you don't do this type of exercise within a few hours of bedtime.
Find an activity that you enjoy. If you really enjoy an exercise, you will find it easier to do it regularly.
Effective complex
When training in the evening, do not forget that the muscles need time to recover, so performing the same movements every time is not recommended.
The most effective option is to train every other day or three times a week. The program can then be modified when the athlete gains the necessary experience.
The most common option is a three-day split.
For example:
| Workout 1 | Workout 2 | Workout 3 |
| Running or walking. On average about half an hour. | Running or walking. On average about half an hour. | Running or walking. On average about half an hour. |
| Warm-up, stretching. | Warm-up, stretching. | Warm-up, stretching. |
| Plie squats. 3-4 sets of 20 repetitions. | Pushups. 5 approaches to the maximum. | Leg raises to the side. 4 sets of 20 reps. |
| Lunges. 4 sets of 20 reps. | Triceps push-ups. 5 approaches to the maximum. | Single leg squats. 4 sets to the max. |
| Raising the pelvis. 4 sets of 20 reps. | Plank. 3 sets for maximum time. | Exercises with a fitness band, for example, leg raises, 3 sets of 15-20 repetitions, and then leg raises to the side, 3 sets of 15 repetitions. |
| Stepping onto the bench. 4 sets of 20 reps. | Press. | |
| Press. |
As a result, we get two workouts for the lower body and one for the upper body. Subsequently, you can introduce more exercises for the arms and back, and if possible add equipment, for example, dumbbells.
Other exercises aimed more at general physical fitness are also suitable for evening training. For example, these could be simple squats, various leg raises, walking, and so on. At the first stage, you can perform such an activity each time with the same program, and then, as it becomes more difficult, divide it into two or three days.
What else can help you get a good night's sleep?
In addition to staying active, there are other steps you can take to help improve your sleep health:
- Keep a consistent sleep schedule. Wake up and go to bed at the same time every day, even on weekends. Maintaining a consistent sleep schedule can help stabilize your body's internal clock.
- Avoid electronic devices before bed. Turn off TVs, smartphones, laptops and other electronic devices 30 minutes before bed. The light from these devices can stimulate your brain and keep you stimulated.
- Create a relaxing sleep routine. Take a warm bath, listen to soothing music, do yoga poses or stretches, or meditate before bed.
- Reduce noise pollution. Use a fan, air conditioner, or white noise machine to drown out sounds that may keep you awake.
- Sleep at a comfortable temperature. Maintain your sleeping temperature at or around 18.3°C.
- Relax. Make sure your mattress and pillows are comfortable and in good shape.
- Avoid heavy meals before bed. Try not to eat heavy food within a few hours of bedtime. If you're hungry, eat a light snack, such as toast or a piece of fruit.
- Avoid nicotine, alcohol and caffeine before bed. These substances can interfere with quality sleep.
- Don't sleep long during the day. Avoid naps longer than 20-30 minutes, especially during the day. This may make it difficult to fall asleep at night.
Night sports. Is it harmful?
Utenyshev Alexey
November 29, 2016
Every year our life only gets faster. We are in a hurry ourselves or we are being rushed - it makes no difference, the important thing is that every minute is important for a person. The city itself dictates its own rhythm, and therefore it can be extremely difficult to take care of yourself and your health in the flow of life. Often there is time for training only early in the morning or late in the evening or even at night. But for most, morning jogging is not suitable, since they only run around the apartment screaming that they overslept. So it remains that the only option is evening training. According to the laws of business, if there is demand, there will be supply, which is why many fitness clubs, focusing on the requests of visitors, began to switch to round-the-clock operation. Among other things, it often turns out that at night the cost of subscriptions or a one-time visit is much lower. Also, an undoubted advantage for some will be the fact that at night there are significantly fewer people in the halls.
But is such a sport useful? Or, on the contrary, it’s just an additional load after a hard day at work, which will only harm your body. Of course, each person's internal clock is important, as is a healthy night's sleep. But not everything is so one-sided - scientists have proven that speed and endurance training is more effective in the afternoon. Such exercises in the morning, on the contrary, will deprive you of strength and reduce further performance. It is surprising that a similar picture is observed even after 6 hours. Forming a habit will not save this situation, since such heavy training is stressful for your body. Before work, give preference to light warm-up or running. These exercises will guarantee the replenishment of endorphins in your body. The opinion of doctors on the topic of night sports is shared by many coaches. In their opinion, in the evening and at night you can do almost any sport. However, it would be fair to note that the main thing here is to observe moderation. It's an early rise, a hard day filled with stress, and after that you also want to load your body with an additional exhausting workout. In such a situation, there is a high probability that you will simply overload your body. Rest is always important, especially if you choose night classes at the gym. It is important to have “fasting” days, when you reward your body with an easy workout after an already hard day. It is also worth remembering about sleep: it is important that, regardless of your schedule, you sleep at least 6 hours a day. Otherwise, there is a possibility that stress in the body will only increase and ultimately lead to you having a nervous breakdown, which will have a very negative impact on the condition of the whole body. Of course, we are all divided into larks (who easily wake up early, but also go to bed early) and night owls (such people have difficulty getting up early for work, but can easily stay up late at night), so what time to work out is right for you , decide for yourself. Only one thing is important - you should be comfortable and convenient. Do not train forcefully; it is better to change either the time of training or the type of sport. There is a small “life hack”, but for it you will need to watch yourself for a while. Understand what time of day you are emotionally aroused. This can be either in the morning or in the evening or even closer to night. This simple advice will help you create your own individual schedule. Choose the time of training, its type and intensity, but remember that you should be comfortable. Otherwise, sport will turn into voluntary hard labor for you.
Utenyshev Alexey
Tags:
- Sport
conclusions
Exercising before bed is generally not recommended. It was thought that exercising late in the day could make it more difficult to fall asleep.
However, recent research has shown that moderate-intensity exercise does not affect your sleep as long as you do it at least 1 hour before bed.
On the other hand, strenuous physical activity before bed can negatively impact your sleep. This includes workouts such as running, high-intensity interval training (HIIT), and weight lifting.
Although, all people are different. The best time to get active is a time that works for you. The most important thing is that you exercise regularly, whenever that may be.
Biological rhythms
Physical activity is directly related to human biological rhythms: the more we move, the more alert we feel. By training before bed, we only prevent the body from resting normally during the night, and also spoil our condition in the morning. But when to train now?
The best time for fruitful training is morning. After you wake up and have breakfast, you will feel energized and the desire to exercise will come naturally. And you will get a boost of energy for the whole day, which is an additional advantage of training in the morning. Just wait an hour and a half after you have breakfast, the food should be completely digested.
If you don't have time to wait, some fitness trainers recommend exercising on an empty stomach. This extreme type of training is not suitable for everyone, but it is very effective for burning calories and getting rid of fat - during training, the body has nowhere to get energy, and it begins to burn its own fat. You can only do cardio and aerobic exercises on an empty stomach; strength training on an empty stomach is prohibited! If you cannot train on an empty stomach, you can eat some light carbohydrates, such as a banana or an apple, half an hour before training.
However, not everyone has time for a full workout in the morning, because it will take at least half an hour, plus a shower and time allotted for breakfast before classes. If your work day starts at 8-9 am, not everyone will want to wake up at the crack of dawn to work out. Then you can move your classes to the evening, but under one condition: your workout must end at least three hours before going to bed.
The fact is that after physical activity, our muscles do not immediately calm down, and the body remains in an excited state for several hours. Going to bed in this state is extremely unfavorable for the nervous system; insomnia and waking up in the middle of the night are guaranteed. If you really don't have time to wait 3 hours after training before going to bed, replace heavy strength training with something more relaxing. Many yoga asanas, Pilates or regular stretching will not overstrain the body and will help you fall asleep.
How to do cardio before bed?
I always recommend doing low-intensity cardio (either slow running or fast walking) for a long time (60 minutes or more).
But, from 60 minutes or more, it’s not a dogma, it means as your training level increases, of course, gradualness is important, i.e. if a person has never run before, etc. then you should start with 15 minutes, then 20, 25 and gradually reach the required 60 minutes or more; The rule is simple: the quieter you drive, the further you will go. You don’t need to kill yourself from the very first workouts, because it is said that ideally you need 60 minutes or more.
This is the first point. Second point, why low intensity cardio?
Because with low intensity cardio, only FAT will be burned (without MUSCLE). And if the CARDIO INTENSITY IS HIGH, both FAT and MUSCLE will be burned (which is not good). It’s not good, because the goal of any drying (weight loss) is to preserve muscles as much as possible, because the beauty of bodily forms is made up of muscle tissue (muscles), and not skin and bones.
CONCLUSION: Low intensity cardio (landmark, fast walking or slow running).
