The Best Time of Day to Exercise for Better Sleep

Finding the right time of day to exercise plays a major role in how much sleep you will get when the night rolls around. The body needs an adequate amount of rest in order to recuperate and to work at its best. The timing of your exercise, as well as what type of exercise you choose to do, is key in promoting healthy sleep patterns.

Research has suggested that exercising in the morning can provide some sleep-related advantages over exercising at night or in the afternoon. Morning exercisers report higher quality sleep, more restorative sleep, and a better overall sleep experience.

Exercising in the morning can help regulate the natural body clock or circadian rhythm. This daily cycle is important as the body needs to know when to sleep, when to wake up, and when to take proper care of itself.

Benefits of Exercising in the Morning

The biggest benefit of exercise in the morning is the potential relief of sleep problems. This is because the first few hours after waking up often creates a boost in body temperature and energy level that can result in difficulties sleeping later at night.

For those who may find exercising early in the morning a struggle, the body quickly adjusts and the improvements in sleep quality may become more noticeable after just a few weeks. Exercising during the day has also been proven to improve mood, concentration, and overall energy levels throughout the day.

Which Exercises Should I Choose?

Exercises that involve aerobic activities are best, such as running, walking, swimming, or bike riding. This type of exercise is proven to be the most effective for getting the most out of your sleep. However, activities that are low impact and aim to build muscular strength and endurance are also great for enhancing your overall sleep quality.

It is important to remember that anyone starting a brand-new exercise routine should start slowly and take breaks as needed. Stretch, warm-up, and cool-down with each session in order to prevent your body from over-stressing itself.

It is also important to consider the environment and the type of equipment you have before starting an exercise routine. If no gym is available, bodyweight exercises can be done anywhere. If you’re a runner, pick a route that is both safe and practical, preferably daytime, that you can stick to.

Timing Your Exercise

When it comes to finding the best time to exercise, it is best to aim to exercise about one hour after waking up in the morning and at least 3-4 hours before going to bed. Additionally, you can always tailor your exercise time to fit around your schedule.

• Exercising within one hour of waking in the morning can help stabilize body temperature and wake up the body
• Exercising at least 3-4 hours before bedtime can lead to a better night’s sleep
• If you exercise late in the day, make sure you finish your session at least 3 hours before you plan to sleep

Conclusion

The best time of day to exercise for better sleep is dependant on your lifestyle and schedule. Exercising in the morning is a great option as it helps your body become energized and prepare for the day ahead. For the best sleep-related results, try to get as much physical activity in as possible during the day and make sure to finish your workout at least 3 hours before bedtime.