Home LivingWellnessHow close to bedtime is it okay to work out? We asked a sleep expertWill that 8pm HIIT class knock you out for the night, or keep you up? Here’s how and when to exercise to the best sleepWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Home LivingWellnessHow close to bedtime is it okay to work out? We asked a sleep expertWill that 8pm HIIT class knock you out for the night, or keep you up? Here’s how and when to exercise to the best sleepWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Will that 8pm HIIT class knock you out for the night, or keep you up? Here’s how and when to exercise to the best sleep
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: LOGAN WEAVER on Unsplash (left) / Getty (right))
(Image credit: LOGAN WEAVER on Unsplash (left) / Getty (right))
When should you stop exercising before bed? It’s a tricky balancing act, especially for for whom the evening is the only time available to work out. We all know that getting sufficient exercise is important for all-round health and wellbeing, and that includes helping you sleep better. However, while getting a sweat on during the day will help you improve your sleep quality when bedtime rolls around, you do need to be careful about exactly when you fit in that workout.
Just as there’s anoptimal time to stop drinking before bed, with exercise, it’s all about timing. And that’s especially true if you’re going for a high-intensity session. We spoke to Dr Verena Senn, neurobiologist and head of sleep research atEmma sleep(the brand behind thebest memory foam mattressaround, in our opinion) about when you should stop exercising before bedtime for the best sleep.
“When considering how close to your bedtime you should be exercising largely depends on the type of physical activity. For example, high-intensity late-night exercise has been shown insome studiesto delay sleep onset on account of an increased heart rate,” says Dr Verena. “For most people, I would recommend not exercising in the two hours before bed.”
What kind of exercise is it okay to do before bed?
If later in the evening is the only time you can squeeze in your exercise, it’s best to stick to calming, non-cardio activities. “Something like that is lower-impact, such as yoga when used more like a meditative practice, can be very helpful to sleep,” explains Verena. Try theseyoga stretches to do before bed, or somebreathing exercisesto help chill you out.
When it comes to exactly how much exercise to do, there’s no hard-and-fast rule, as it varies a lot depending on your age, abilities, fitness level and so on. “Whatever you do, stick to a routine and learn what works for you,” she continues. “It’s not one size fits all; identify your own preferences and observe whether the timing of your exercise promotes or inhibits your sleep.”
Remember, too, that exercise is just one part of a wider sleep hygiene regime. “It’s recommended that healthy adults get between 7-9 hours of sleep a night, so whatever your levels of exercise this is something to aim for,” continues Dr Verena (although some experts disagree – at #7 in our24 tips for better sleep, independent sleep consultant Dr Neil Stanley says that how much sleep you need is genetically determined, and actually anything before four and 11 hours could be right for you).
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
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?
Waking up for work is tough in the winter – but smart tech can help you avoid that snooze buttonHow smart tech makes winter mornings run smoother
How smart tech makes winter mornings run smoother
Nutritionist reveals 3 foods you should eat before bed to stay warmStruggling to stay warm during the night? Try eating some of these
Struggling to stay warm during the night? Try eating some of these
Are headbands the new sleep technology trend?
Hatch’s latest sunrise alarm clock finally has a phone-free design – and I’m obsessedHatch launches the Restore 3 wake-up light and it could drastically improve your mornings
Hatch launches the Restore 3 wake-up light and it could drastically improve your mornings
This ERA mattress topper can turn your mattress into a smart sleep tracking deviceThe ERA Smart Layer is my favourite wellness product from CES 2025
The ERA Smart Layer is my favourite wellness product from CES 2025
Withings’ smart mirror combines a smartwatch and scales into a full-length health scannerWithings debuts new conceptual smart health mirror at CES 2025
Withings debuts new conceptual smart health mirror at CES 2025
6 gadgets to get you through Dry JanuaryWith Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
With Christmas and New Year out of the way, we take a look at some of the best gadgets to use for Dry January
This pillow flip sleep hack can help you beat Christmas insomnia – and it takes secondsIf you love the cold side of the pillow, you’ll love this quick sleep hack
If you love the cold side of the pillow, you’ll love this quick sleep hack
