Sleep and exercise go hand in hand when it comes to leading a healthy lifestyle.
This is something that's talked about pretty frequently throughout our lives.
Ironically enough, regular exercise can have a positive impact on sleep too.
When you exercise, your body releases endorphins. These endorphins are like natural mood boosters that can promote relaxation. Plus, they can work wonders in calming your mind and preparing it for restful sleep.
By channeling your energy into physical exertion, you can effectively reduce stress and make it easier to unwind before bed.
This means that when you finally hit the pillow, you'll be more likely to experience restful sleep.
Shoot ... sign me up for that!
On another note, you may have heard that working out before bed doesn’t offer the same benefits as exercising early in the day. But, is that really true?
Is working out before bed bad? Not by any means. The truth is, there are both advantages and disadvantages to working out before bed.
Let’s take a look at these so you can make the best decision for you and your goals.
Working Out Before Bed: The Benefits
Working out before bed can offer several benefits for better sleep and overall wellness. However, these benefits can also be said about working out in general.
So, whether you’re working out before bed, or any other time throughout the day, these same benefits can apply.
Improved Sleep
Clearly, exercise is great for a lot of things, sleep being one of them (1). If you’re looking for deeper, more restful sleep ... working out can be a great place to start. If you do plan to work out before bed, this can be true for you as well.
Improved Mood
Working out can have a positive effect on your mood, whether it’s before bed or any other time throughout the day. As I mentioned earlier, exercise can help your body release endorphins which can improve mood. In a way, these endorphins can create somewhat of an “exercise-induced euphoria”.
As a result, you may experience increased alertness and energy levels throughout the day!
Working Out Before Bed: Disadvantages
While working out before bed can have its benefits, it can also have its disadvantages.
Understanding these drawbacks can help you decide when you'd like to work out.
Disrupted Sleep Patterns
While working out can be great for promoting higher-quality sleep overall, working out before bed can also disrupt sleep. If you struggle with falling asleep, it’s recommended you avoid working out within an hour of bedtime.
This is because studies have shown that exercising before bed can increase how long it takes for you to fall asleep. This can also affect your total sleep time, and even sleep efficiency (2).
Easier to Skip Your Workout
This may go without saying, but working out before bed can also encourage you to skip your workout altogether. The longer the day goes on, the less energy we generally have. This could make it harder to muster the motivation and energy for a late-night workout.
Consistency is crucial when it comes to exercise. Relying on evening workouts may make it more challenging to form a good routine.
Best Exercises At Night
When it comes to picking exercises to do at night, you may want to choose something that is lower intensity. Some studies have shown that high-intensity workouts before bed could decrease an important cycle of sleep called REM (rapid-eye movement) sleep. At the same time, regular high-intensity exercise hasn’t been proven to have much, if any, impact on sleep (4).
So, when it comes to what kind of workouts you should do before bed … it’s ultimately up to you. If you’re perfectly healthy and used to high-intensity exercise, it may not be a big deal for you.
If you aren’t used to exercising consistently, or you're new to working out, it could be more difficult to fall asleep. In that case, here are some suggestions for workouts you could do before bed…
Walking
Taking a leisurely stroll in the evening can be a great way to get moving without overstimulating your body. It's a low-impact exercise that allows you to enjoy the fresh air and clear your mind.
Stretching and Yoga
Engaging in gentle stretching exercises can help relieve muscle tension and promote relaxation. Incorporate stretches that target major muscle groups to release any built-up tightness from the day.
Biking
Assuming you’re not pushing yourself too hard, biking can be a great exercise to enjoy before bed. It is low impact, a great cardiovascular exercise, and can allow you to get outside to enjoy some fresh air.
Light Resistance Training
Weightlifting before bed is not a bad option either. However, it’s really more about the intensity of your workout than the type of exercise itself. If your version of resistance training is a crazy, high-intensity CrossFit workout, or a heavy weightlifting session … it may not serve you as well right before bed.
But, just to re-iterate: everybody is different. If you find that working out before bed does affect some aspect of your lifestyle, sleep, or routine in a negative way … don’t do it.
If you find that working out before bed is a good option for your lifestyle, sleep, or routine … do it.
There is not a significant amount of research that would deem working out before bed “good” or “bad”. For the most part, it’s really up to personal preference.
Now, if you do plan to work out before bed, I have some tips for you to help ensure you are still able to get a good night’s sleep…
How to Get a Good Night’s Sleep
In addition to incorporating exercise into your routine, there are several other tips that can help you sleep better.
Establish a Consistent Sleep Routine
First and foremost, establishing a consistent sleep routine is crucial. Aim to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body's internal clock.
This consistency signals to your body when it's time to wind down and promotes a night of more restful sleep.
Create a Sleep-Friendly Environment
It's also important to create a sleep-friendly environment. By this, I mean avoiding electronic devices, such as TVs or computers before bed. The blue light that these devices emit can interfere with your sleep (4).
On top of that, reducing noise pollution in your bedroom may also help. I personally use a fan or white noise machine for a more peaceful environment when I’m trying to fall asleep.
Lastly, create a sleep-conducive environment by keeping your bedroom dark and cool.
Consider using blackout curtains or eye shades to block out any external light. It can also help to set the room temperature to around 65°F (18°C) or adjust it to a level that feels comfortable for you.
Avoid Stimulants and Alcohol
For the best quality of sleep, be mindful of your caffeine and alcohol consumption. I’m sure it goes without saying, but caffeine too close to bedtime can disrupt your sleep. I’ve made this mistake more times than I’d like to admit!
While alcohol may make you drowsy, it can lead to fragmented sleep and decreased sleep quality. That’s something else you may consider before having your “nightcap.”
Avoid Daytime Naps
Avoiding daytime naps can also help regulate your sleep patterns and ensure you're tired enough to fall asleep at night. So, as tempting as it may be at times to grab a quick afternoon nap, it may be best to avoid it altogether.
By utilizing these tips, you can create a good environment and conditions for quality sleep.
Find a Routine That Works for You
Prioritizing a good night's sleep is essential for performing your best in all areas of life.
The combination of regular exercise and quality sleep can do wonders for your overall well-being too.
Plus, if you’re pursuing any specific health or fitness goals, sleep and exercise is a great place to start. So, what are your goals?
If you’re having a hard time getting the results you want, just know we’re here to help. In fact, that’s the main reason why we developed the 1st Phorm App.
It’s the most complete, all-in-one tool to help you reach your health and fitness goals for good. Inside the app, you’ll get access to:
• Nutrition tracking software
• A custom macro plan for your goals
• A full library of workout programs for your goals
• 1-on-1 messaging with your own certified advisor to help hold you accountable and adjust your plan whenever you need it
• Educational live streams and videos
• Body metric and progress tracking to see how far you’ve come
...and so much more! All you have to do is download the app and get started now!
If you have any additional questions, don’t hesitate to reach out! Our team of NASM Certified Personal Trainers and Nutrition Coaches are more than happy to help out. Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com anytime!
If you're having trouble with getting quality sleep at night, you can also check out our nighttime supplements here at 1st Phorm!
References:
(1) Xie Y, Liu S, Chen XJ, Yu HH, Yang Y, Wang W. Effects of Exercise on Sleep Quality and Insomnia in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Psychiatry. 2021 Jun 7;12:664499. doi: 10.3389/fpsyt.2021.664499. PMID: 34163383; PMCID: PMC8215288.
(2) Stutz J, Eiholzer R, Spengler CM. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Med. 2019 Feb;49(2):269-287. doi: 10.1007/s40279-018-1015-0. PMID: 30374942.
(3) Frimpong E, Mograss M, Zvionow T, Dang-Vu TT. The effects of evening high-intensity exercise on sleep in healthy adults: A systematic review and meta-analysis. Sleep Med Rev. 2021 Dec;60:101535. doi: 10.1016/j.smrv.2021.101535. Epub 2021 Aug 3. PMID: 34416428.
(4) Silvani MI, Werder R, Perret C. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Front Physiol. 2022 Aug 16;13:943108. doi: 10.3389/fphys.2022.943108. PMID: 36051910; PMCID: PMC9424753.
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