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one evening or late night workout may have a greater impact on your well being More than you can imagine.
from a keep going After lifting weights for 20 minutes on the treadmill, you can opt for an evening session at the gym For various reasons. Maybe it’s when it fits your schedule, or maybe working out early in the morning feels like a chore.
However, health experts warn that intense workouts before bed impact sleep, forcing us to reevaluate our habits.
“It really depends on when and how hard you exercise,” Josh Leotta, PhD, a sleep and circadian scientist at Monash University in Australia, tells SELF. women’s Health“The harder you work, the more active your body will be and your nervous system will be in a more alert, energized state,
He adds, “Your body will recover from it, but the main thing is that the time it takes to settle back depends on how hard the workout was.” He said that 30 minutes of jogging one to two hours before sleeping should not affect your sleep.
Still, Leotta was one of the researchers behind a recent study nature communicationIn which it was seen how much vigorous exercise can affect sleep.
The results found that people slept 36 minutes later than usual when they did maximum exercise instead of light exercise two hours before bed. They slept 22 minutes less than on normal days. As a result, the study recommended doing intense workouts like brisk walking at least four hours before bed.
A review in 2023 magazine curious Also looked at a collection of studies about how physical activity affects sleep quality. The review said that men and women spent more time sleeping when they included 10 minutes of light physical exercise in the morning in their daily routine.
However, for both men and women, there was a negative association between nighttime physical activity and sleep quality. Nighttime physical exercise, such as high-intensity interval training, may have a negative impact on sleep quality if done one hour before bedtime.
Studies have shown that engaging in vigorous physical exercise sessions lasting more than 90 minutes in the evening also leads to poor sleep quality.
Ultimately, experts recommend doing any strenuous exercise early in the day. Exercising early in the morning also helps align the body’s natural rhythms with the day-night cycle.
“This is because when we wake up after a restful night’s sleep, we’ve had enough sleep and are setting our circadian rhythms by getting good light,” explains Dr. Andrew Kolsky, a sleep science expert and founder of the National Sleep Center. real simple,
However, if evening is the only time to work out, it is still worth doing.
“If you can exercise, do it,” says Jingyi Qian, PhD, sleep scientist at Mass General Brigham. told women’s Health“In general, physical activity is good for you and most people would rather do too little rather than too much, so if the evening is the only time people can find time to get some exercise, I would recommend people do exercise,”
Leotta also reiterated in the publication that regular exercise in general has many positive effects, such as improved mood and better sleep.