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For many people, working out at night or before bed is the only time they could exercise. However, many might wonder “Is it good to exercise before sleep?” “Does working out before sleep interfere with sleeping itself?” or perhaps “Exercise before bed might help you sleep?”
Rumor has it that working out before sleep might lead to a bad sleeping quality. But is it true or is it just a rumor? Let’s find out together!
Does Exercise Before Bed Affect Sleep?
A Study from Finland shows that exercise before sleep doesn’t really disturb ones sleeping quality. According to the study, people who work out before sleep and without shows no big difference during sleep. It actually depends on the individual.
As long as the exercise is half an hour to an hour before bedtime, it doesn’t necessarily influence one’s sleep. For extensive exercise, remember to take at least an hour for your body temperature to cool down before bed.
One the other hand, for some, exercise before bed might improves their sleep. For people who have problems with cold feet during sleep, exercise before sleep might be a good choice. In fact, try to do some easy feet exercise to improve the circulation.
For example, stand up with the tip of your toe, rotate your ankle, or pick up a tissue paper or some other objects with your toe. Small and light exercise is a good way to good way to keep your feet warm and brings you a good night sleep. As can been seen, light exercise before sleep is actually good for sleep.
Exercise does affect sleep
"We found that exercise and great sleep go together, hand in hand," said Max Hirshkowitz, the chairman of National Sleep Foundation. Research from National Sleep Foundation shows that 150 minutes of moderate to vigorous exercise a week can improve sleep up to 65%.
As you exercise, it could help you reduce your stress and relieve anxiety. Meanwhile, study shows that working out helps with insomnia. It is said that aerobic exercise may be particularly effective in helping reduce insomnia symptom.
A research poll by the National Sleep Foundation found that 83% of people who exercised at any time of day reported sleeping better than those who didn't exercise at all. There’s no need to emphasis the benefits of exercising. Working out not only strengthens your physical performance but also enhance up your mental condition. After all, exercise does affect ones sleep. Don’t see exercise just as a way of losing weight but a way of living.
When is the best time of day to exercise?
For most office workers who work from 9-to-5, evening is the most convenient time to work out. Yet, when exactly is the most effective time to exercise? For that exercise might helps put one to sleep.
Late afternoon is said to be the best time for your muscle, as it’s when your body temperature is at its peak. In addition, it’s when your muscle has its best potential to break its limit and to push further from your usual performance. Aside from the statistics, the best time to work out is actually determined not by numbers but one’s own lifestyle.
As long as you exercise regularly, it doesn’t really matters whether you exercise in the morning, afternoon, or evening. Try to work out at least 1 hour per day and 5 days per week. By all means, exercising regularly is more important than when you exercise.
Other ways to help you sleep
Try to go to bed around the same time every day. This helps your body to recognize when it should shut down. Regular sleeping schedule is essential for that your body would have enough time to rest. In fact, try not to sleep more or stay up late on weekends for that you’re sleeping routine would break.
For some people, after a long work day, all they want to do is have a good night sleep. Although sometimes due to work, their body is too tense and their muscles are in stress. Take a few minutes stretching before sleep to relax your body would for sure help you to sleep.
Cold hands and feet are always a big issue for sleep during winter. Try to do some exercise after work would definitely help. If you really don’t have the time to work out, try to keep yourself warm with heating pad, electric blankets or other heating gadgets.
If you want to learn more about why Wellcare’s electric blanket products offer maximum comfort, here is an article on our unique 4D DWF technology: a new innovation that infuses electric blankets with the perfect combination of warmth, comfort, and breathability.
If you are looking for tips to help you sleep better at night, here is a good read. After all, sleeping is closely connected to health and exercise. Exercise is not a to do list, it is a way of life.
How to create the perfect sleeping environment?
If you are looking for ways to get a better night of sleep, creating a perfect sleeping environment might be a great solution.
Colors, noise, bed sheet fabrics are just a few elements that can affect your sleep. Eating any kind of food in bed should definitely be avoided. If your bed is messy and have too many things laying all over your bed, that will probably reduce your sleep quality too.
We have compiled all valuable information on the topic of sleeping environment and turned them into a FREE Ebook. It will definitely help you sleep better, click on the link below to download now.
