When is the right time to work out for sleep?
There’s no right or wrong time – it’s all down to preference. However, exercising at night may not be as good for your sleep as exercising earlier on in the day. Below we explain how you could exercise at each time of day to improve your sleep.
Morning
- Moderate to vigorous exercise
- Exercise outdoors
- Stretches and yoga
If possible, try to do some moderate exercise outside before you start your day as this is when you’ll have the most energy. It’ll also help you to เล่น UFABET ผ่านมือถือ สะดวกทุกที่ ทุกเวลา feel more alert and ready to start your day. The exposure to sunlight will help you to feel less tired as it suppresses your sleep hormone, melatonin, and help to reset your sleep cycle.
However, if you don’t want to spend too much energy exercising in the morning you could always begin your day with a couple of stretches to wake yourself up.
Afternoon
- Moderate to vigorous exercise
- Exercise outdoors
Try to get outside as this is when it’ll be the brightest outside and melatonin, the sleep hormone, will be suppressed. This will help you feel more awake and help to reset your sleep cycle. Exercising in the afternoon also gives your body plenty of time to cool down and recover before going to bed, so you’ll find it easier to relax and fall asleep.
Evening/night
- Light exercise
- Stretches and yoga
- Deep breathing and meditation
Intense exercise within a few hours of going to bed may negatively impact your sleep negatively so why not try some less strenuous physical activity? You could try yoga and stretching as it can help relax your body and clear your mind so you can feel more relaxed. Meditation is also great at night as it gives you the opportunity to let go of any anxieties you may have so they won’t keep you up at night.
If you’re interested in taking up yoga, why not check out our post on the difference between yoga and Pilates and find how yoga can improve your sleep?
Try different times to exercise to see what works best for you. If you’re more of a night-owl you might feel more productive and ready to exercise at night and sleep later on, or if you prefer early mornings you might like to get all your exercise done when you feel most awake. It’s completely up to you!
That adults should try to do around 150 minutes of moderate physical activity or 75 minutes of high-intensity activity a week.
Can exercise cause sleep problems?
There’s no proof that exercise can cause sleeping disorders, but exercising too close to bedtime can make it harder to fall asleep and cause restlessness. As long as you cool down correctly and are mindful of your body, it shouldn’t cause any major sleep problems.