The Best Time of Day to Exercise for Optimal Sleep
A regular exercise routine is essential for good physical and mental health. It can help keep you energized during the day and improve your mood, as well as reduce anxiety and depression. Exercise can also help you sleep better at night, so it is important to factor in the best time of day for your workout.
When looking for the ideal time to exercise for optimal sleep, it may depend on your own individual body clock. Generally, experts recommend working out during the mid-afternoon or late afternoon to reap the best benefits for sleep. Working out too close to bedtime can make it difficult to fall asleep or cause restlessness at night.
Exercising outside in the natural light is also a great way to sync up your body’s circadian rhythm with the sun and in turn, improve your sleep quality and quantity.
Benefits of Exercising in Mid-Afternoon
Exercising in the mid-afternoon has been proven to give a boost of energy to help you through the rest of the day. The hours between 3-5pm are considered the peak in alertness so working out during this time can improve your alertness and concentration. In addition, exercising during the afternoon has been found to decrease stress hormone levels by releasing endorphins.
This can help reduce stress levels and consequently, sleep better at night. It is also the ideal time to take advantage of natural daylight to stay active, helping to regulate your body clock and upgrade your sleep quality.
Exercising at Night
Despite what time of the day you prefer, experts generally recommend not to exercise within two to three hours of going to bed as this may lead to difficulty sleeping. Working out late at night can stimulate your body and make it harder to fall asleep and stay asleep.
However, if you have an erratic or nighttime schedule, doing some light or moderate intensity exercise before sleeping could help you relax and be ready to sleep quickly. Moderate exercise can help reduce stress and anxiety, tire you, all of which are necessary before bedtime.
It is essential to choose exercises that are not overly arousing and do not cause too much adrenaline release as this could end up making it harder to fall asleep. Activities like yoga and stretching, as well as light forms of walking or jogging could fit into your nighttime routine.
Tips for Establishing an Exercise Routine
- Schedule a specific time each day for exercise.
- Keep it enjoyable and vary your routine.
- Check with your doctor before starting.
- Stick to low-intensity exercises to avoid insomnia.
- Ensure you are getting adequate rest in between workouts.
- Start small and gradually increase intensity.
Conclusion
Regular exercise is essential to maintain physical and mental health. Finding the best time of day that works for you and including it in your daily routine can help you improve your sleep and enjoy a healthy lifestyle.