Best Exercise Time for Sleep

Engaging in regular exercise can help you fall asleep faster and enhance your overall sleep quality.

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What's your go-to workout time?

Morning

Afternoon

Evening

Consistent physical activity also plays a role in reducing stress and anxiety, regulating the sleep/wake cycle, and alleviating symptoms of sleep disorders like insomnia.

Leon Bolmeer, a fitness expert and the owner of Geezers Boxing, highlights that the optimal time to exercise varies depending on your natural body clock and whether you’re a morning or evening person.

“If you’re more alert and energetic in the evening, working out later in the day might not disrupt your sleep,” he explains.

“For early risers, however, evening workouts could interfere with your ability to fall asleep, resulting in lower sleep quality.

Understanding your sleep-wake patterns can help you determine the best exercise schedule to ensure restful sleep.”

According to Leon, exercising in the morning can set a positive tone for the rest of the day by boosting alertness and promoting deeper, more restorative sleep.

On the other hand, working out in the afternoon is beneficial because your muscle function is at its peak, reducing the likelihood of injury.

For evening-oriented individuals, Leon advises against high-intensity workouts too close to bedtime.

Instead, he recommends focusing on lower-intensity activities like yoga or stretching to help unwind. “Avoid vigorous exercise right before going to bed,” Leon cautions.

“It can elevate your heart rate, body temperature, and adrenaline levels, which make it harder for your body to relax.

While studies indicate that exercising later in the evening doesn’t always disrupt sleep, exercising within an hour of bedtime may reduce sleep efficiency and lead to more periods of wakefulness after falling asleep.”

But which types of exercise are most effective for enhancing sleep?

Leon notes that both strength training and cardio can provide sleep benefits, but the timing and intensity of the workout are what matter the most.

He suggests activities like boxing and High-Intensity Interval Training (HIIT), which are particularly effective for reducing stress by lowering cortisol levels and releasing “feel-good” hormones such as endorphins, serotonin, and dopamine.

Source: bristolpost

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.