The Connection Between Evening Exercise and a Good Night’s Sleep

Maintaining good health often involves getting enough sleep and regular exercise. Both play a vital role in reducing the risk of various diseases, improving cardiovascular and mental health, and protecting our brains. However, fitting both sleep and exercise into our busy lives can be a challenge. Some people prefer to work out in the morning, while others find it more convenient to exercise in the evening. But does evening exercise affect our sleep? Let’s explore this topic.

Benefits of Morning Exercise

Morning exercise has its advantages. Exercising in the morning, especially in natural sunlight, can help synchronize our internal body clock. This can make it easier to wake up in the morning and fall asleep at night. Additionally, starting the day with a workout ensures that we don’t skip it when our schedules get busy.

Evening Exercise and Sleep

If morning exercise doesn’t fit your schedule, don’t worry. Evening exercise can also be beneficial, and it might not harm your sleep as you might think. While some people believe that evening exercise can disrupt sleep due to increased heart rate and body temperature, recent research suggests otherwise.

Studies have shown that evening exercise does not necessarily negatively impact sleep. In fact, some studies even link evening exercise to more deep and restorative sleep. It appears that as long as there is a gap of at least an hour between the end of your workout and bedtime, there should be no adverse effects on sleep.

Research on Evening Exercise and Sleep

A small study from Australia found that moderate-intensity aerobic or resistance training in the evening did not affect sleep quality among young men. Their body temperatures returned to normal before bedtime. Another study involving healthy men and women found no significant sleep quality differences between morning, afternoon, and evening exercisers.

However, experts caution that the effects of evening exercise may vary among individuals, and more research is needed. Some people might find that evening exercise negatively impacts their sleep, so they should adjust their workout schedules accordingly.

Choosing the Best Exercise Time

Studies have shown that exercise at different times of the day can have different effects on the body. For example, exercising in the midday to afternoon or throughout the day may have the lowest risk of cardiovascular disease. For women, morning workouts were associated with reductions in abdominal fat and blood pressure, while evening workouts increased strength. For men, evening workouts had benefits for fat burning, blood pressure, and reduced fatigue.

However, these effects are relatively small for most people. The key is to get regular exercise, regardless of the time of day. If you choose to exercise in the evening, aim to finish at least an hour or two before bedtime to allow your body to cool down and your heart rate to return to normal. Lower-intensity exercises like walking or yoga in a dimly lit room may be ideal for some in the evening.

Know Yourself

Ultimately, the impact of evening exercise on your sleep depends on your individual response. If you have trouble falling asleep after evening workouts, it’s best to avoid vigorous activities close to bedtime. On the other hand, if you can exercise in the evening and still get a good night’s sleep, then there’s no issue with doing so.

In conclusion, whether you prefer morning or evening exercise, the most crucial thing is to stay active and maintain a consistent workout routine. Listen to your body and adjust your exercise schedule to ensure you get the restorative sleep you need for overall health and well-being.