Here’s what we’ll cover in this blog post:
- Best times to exercise for quality sleep
- How exercise affects sleep cycles
- Morning vs. evening workouts for sleep
If you’re working on improving your sleep and overall health, you may be wondering: when is the best time to exercise for sleep? Exercise plays a huge role in how well we sleep, but timing can make a difference in just how beneficial it is. Here’s what the experts say about timing your workouts to optimize your sleep.
How Does Exercise Influence Sleep?
Exercise and the Circadian Rhythm
Exercise is vital for both physical and mental health, and it has a significant impact on sleep quality. Our bodies operate on a 24-hour cycle known as the circadian rhythm, which controls our sleep-wake cycles, among other things. Regular exercise can help regulate these rhythms, especially when timed to fit our body’s natural patterns.
Morning exercise, for instance, aligns well with this rhythm and can help set a healthy sleep schedule. According to the Sleep Foundation, it’s one of the best ways to improve deep sleep, a critical stage for body repair and recovery.
Does Working Out Before Bed Make It Harder to Sleep?
Working out in the evening isn’t necessarily bad, but timing matters. Intense evening workouts can increase heart rate, body temperature, and endorphin levels, potentially making it difficult to relax and fall asleep. Experts recommend finishing any vigorous activity at least 1-2 hours before bed to avoid disrupting your sleep.
That said, Harvard Health indicates that moderate evening workouts, like yoga or light stretching, usually don’t interfere with sleep. For many people, evening exercise actually helps them unwind as long as the workout isn’t too intense.
Best Times to Exercise to Improve Sleep
Finding the best time to exercise for sleep can be personal, depending on your lifestyle and how your body responds to workouts. Here are some pointers based on expert recommendations:
Morning Exercise
- Benefits: Great for setting your circadian rhythm, enhancing deep sleep, and giving you a mood boost that lasts all day.
- Tip: Morning sunlight exposure during outdoor exercise can further enhance your sleep-wake cycle.
Afternoon Exercise
- Benefits: Working out in the afternoon raises body temperature, which then drops in the evening, helping you feel sleepy. It’s an effective choice for a midday pick-me-up.
- Tip: Feeling groggy or a midday slump? An afternoon workout can provide a midday energy boost.
Evening Exercise
- Benefits: If this is your only option, stick to low or moderate-intensity activities like walking, yoga, or stretching to prevent sleep disruption.
- Tip: Finish your workout at least 1-2 hours before bed to allow your body time to cool down and relax.
Morning vs. Evening Workouts for Sleep
Both morning and evening workouts have their advantages and potential downsides:
- Morning Workouts: Known to enhance deep sleep and set a regular sleep schedule. They also boost energy and mood for the rest of the day.
- Evening Workouts: Can be beneficial as long as they’re moderate and completed a couple of hours before bed. High-intensity evening workouts might make it harder to fall asleep for some people, so it’s best to experiment to see what works for you.
FAQs About Sleep and Exercise
Can exercising improve sleep?
Yes! Even just 30 minutes of moderate aerobic exercise, like brisk walking, can enhance sleep quality. Regular activity helps you fall asleep faster and enjoy deeper sleep stages.
Is it okay to work out at night?
It depends. Light to moderate exercise in the evening is generally fine, but high-intensity workouts too close to bedtime may interfere with sleep for some people.
How long should I exercise for better sleep?
Consistency is more important than length, but around 30 minutes of exercise most days can improve sleep quality over time.
Should I try yoga for sleep?
Yoga is a great evening activity. It relaxes the body and mind, helping you wind down before bed.
Why Better Sleep is Important
Good sleep is essential for everything from mood and focus to immunity and metabolism. Whether you’re just starting a fitness routine or have been active for years, the timing of your exercise and lifestyle changes can be the key to unlocking better, deeper, and more restful sleep. Find the sleep solutions that work best for you and make sleep-friendly exercise part of your routine!
Note: The above statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.