ActiveDoes exercising before bed help or hurt your sleep?What exercising before bed does to your body and its sleep patternsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveDoes exercising before bed help or hurt your sleep?What exercising before bed does to your body and its sleep patternsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
What exercising before bed does to your body and its sleep patterns
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Pixabay / Pexels)
(Image credit: Pixabay / Pexels)
It’s no secret that regular exercise has many health benefits, like building strength, lifting your mood, improving health conditions and helping you sleep better. Exercise is a huge component of goodsleep hygiene, as it encourages your body to relax and recover, while also improving your sleep duration and quality.
There’s an ongoing conversation between experts about the best time of day you should exercise in order for it to be the most beneficial and least disruptive to your sleep patterns. Some people are morning exercisers while others prefer to get a workout in when they get home from work. If you’re in the latter group (like me), when you exercise and what you’re doing can be the reason you’re getting an amazing or terrible night’s sleep.
So, when’s the best time to exercise before bed? Are some workouts better than others for optimal sleep? And can a quick HIIT session help or hurt my sleeping patterns? Keep reading to find out.
P.S. Regardless of when or how you workout, it’s important to have thebest mattressto sleep on, so you wake up feeling refreshed and ready to take on the day.
What time should I exercise before bed?
There are many debates around whether exercising before bed helps or hurts your sleep. Older studies suggest that hitting the gym before bed makes it harder for you to fall asleep at night but newer studies have disputed this claim, stating that exercising at night actually does the exact opposite.
(Image credit: MART PRODUCTIONS / Pexels)
(Image credit: MART PRODUCTIONS / Pexels)
However, research that was reported in theHuffington Postfound that people who did HIIT or vigorous training an hour before bed experienced bad sleep quality. So, the debate continues!
Sign up to the T3 newsletter for smarter living straight to your inbox
Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts
Overall, there’s no right or wrong answer when it comes to the best time to exercise, but research suggests that if you prefer to exercise in the evening, you should do so at least 2-3 hours before you go to bed. This is because when you exercise, your heart rate, body temperature and blood pressure goes up. As we get ready for bed, these factors should drop or get slower, so having this spike and not cooling down before you hit the sheets can take your mind and body longer to switch off and relax.
What type of exercise should I do before bed?
If you’re working out before bed, it’s important to consider what exercises you’re doing and if it can affect your sleep schedule. For those leaving 2-3 hours between exercising and going to sleep, you can choose from a variety of activities but as you approach your bedtime, you should tone down the intensity.
(Image credit: Ivan Samkov / Pexels)
(Image credit: Ivan Samkov / Pexels)
For vigorous exercises like running, HIIT training, weights or any cardio workout, try to schedule these for the early evening. This level of intensity means you’ll get a good workout in and have at least 2-3 hours to wind down and relax before getting in bed. This type of exercise will also leave you feeling sleepy which results in you falling asleep faster. It’s suggested that you should do at least 30 minutes of exercise to feel the benefits and improve your sleep health.
For those who’d prefer to workout an hour or 90 minutes before bed, light to moderate exercise is recommended so as not to disrupt your sleep. Walking, stretching and yoga are the best options, as they get you moving but also create a sense of calm and relaxation. Stick to 15 minutes of exercise so you don’t get your heart rate or temperature too high.
Want to get into yoga? Check out thebest yoga matsand try these3 yoga poses to do before bed.
Vollebak pushes the limits of outerwear with Double Graphene Puffer and Shielding SuitThe company continues to weave innovation into every thread
The company continues to weave innovation into every thread
Bowers & Wilkins Pi6 review: sensational sound, ordinary ANCBowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?
Bowers & Wilkins' step-down true wireless earbuds sound amazing and are well-priced – so what’s the catch, if anything?
This AI food diary app can tell you the nutritional content of your food – with just one photoOh, and it’s free to use!
Oh, and it’s free to use!
Zoe launches first own-brand supplement on the back of successful nutrition programmeDaily30+ will be available online and in select Waitrose stores later in July
Daily30+ will be available online and in select Waitrose stores later in July
This new wearable monitors your hydration levels and will remind you to drink waterThe world’s first real-time hydration monitoring wearable is here
The world’s first real-time hydration monitoring wearable is here
I tried the Zoe nutrition programme – it told me exactly what I was doing wrongIf you haven’t heard of the Zoe programme, where have you been?
If you haven’t heard of the Zoe programme, where have you been?
Manduka PRO yoga mat review: luxurious, eco-conscious but could have better gripA luxurious top-end yoga mat that’s almost perfect, apart from its grip… here’s T3’s Manduka PRO yoga mat review
A luxurious top-end yoga mat that’s almost perfect, apart from its grip… here’s T3’s Manduka PRO yoga mat review
Lumi Therapy powerPRO Massage Gun review: relieves sore muscles in an instantYour muscles will never feel sore again with the Lumi powerPRO… if you can manage to hold it!
Your muscles will never feel sore again with the Lumi powerPRO… if you can manage to hold it!
Lumi Therapy Eco Wolf Yoga Mat review: natural, cushioning and sturdyThe more you sweat, the more the Lumi Therapy Eco Wolf Yoga Mat grips
The more you sweat, the more the Lumi Therapy Eco Wolf Yoga Mat grips
Alo Yoga Warrior Mat review: soft, spongy and stableIs the Warrior Mat from Alo Yoga worth the hype? Read T3’s review to find out…
Is the Warrior Mat from Alo Yoga worth the hype? Read T3’s review to find out…
