Exercising in the evening is a great way to improve your overall health and well-being. However, it is important to consider if it is affecting your sleep. With the right precautions, people can still enjoy the benefits of exercising in the evening without negatively impacting their sleep.
Some people have the best luck with evening exercise, while others find it more difficult to stay up for a workout. There’s no one-size-fits-all solution, so it’s important to experiment to find what works the best. Keep in mind that the American Academy of Sleep Medicine recommends avoiding vigorous exercise close to bedtime.
Understanding how to fit evening exercise in without interrupting your sleep rhythm is key to success. By listening to your body and ensuring you have appropriate recovery time after workouts, you can easily find a good balance between exercise and sleep.
Tips For Getting The Most Out Of Evening Exercise Without Disrupting Your Sleep
The most important step is to plan your morning and evening sleep routine. That way, you can accommodate evening exercise in a way that suits you personally. It may take a few tries to find the best plan. So, don’t be afraid to experiment with different strategies.
Keep in mind that the closer you get to bedtime, the more likely you will be to feel too energized to sleep. To lower the risk of this happening, make sure to get some light exercise around 4-6 hours before bedtime. Doing so will have the opposite effect from exercising too closely to your bedtime.
Consider Doing Exercises That Are Less Intense
The intensity of a workout can have a huge impact on overall energy levels. Generally, a light workout two to three hours before bedtime won’t cause problems with sleep. As a result, exercises such as stretching, walking, yoga, or swimming can be great options.
It’s okay if you still prefer to stick to intense workouts at times. Just remember to plan your sleep and workout times accordingly. That way, you can have plenty of opportunity for energy depletion so that you can wind down later.
Try not to exercise for long periods of time either. Exercising for thirty to sixty minutes can be great and will help to reduce stress, but any longer than that and it may be too stimulating for bedtime.
Be Air Of The Temperature In The Room
Temperature can also have an effect on how well you sleep. For example, too hot or too cold temperatures can aggravate insomnia and may make it difficult to fall asleep. The ideal temperature for sleep is between 65-70 degrees Fahrenheit.
So, it’s important to monitor the temperature levels in your bedroom. If necessary, reduce the room temperature a bit after evening exercise. You can also use an air conditioner or a fan to help regulate the air temperature in the room.
Tools To Help Evening Exercise
- Get a fitness tracker to monitor your activity and heart rate
- Wear moisture-wicking clothing for comfort
- Choose low-impact exercises like yoga or swimming
- Take a warm shower before bed
- Install blackout curtains in the bedroom
- Avoid drinking caffeine after the workout
- Use essential oils or relaxing herbs before sleep
Conclusion
Despite the fact that evening exercise may interfere with sleep, it can be beneficial if done correctly. With the right precautions and strategies, you can stay active without significantly affecting your quality of sleep.