The Best Time to Exercise for Optimal Sleep
Regular physical activity can provide numerous health benefits, such as improved sleep quality, improved energy levels, increased muscle strength, and reduced risk of chronic diseases. Many people wonder what is the best time to exercise for optimal sleep.
Research has found that timing of exercise makes a difference in its benefits, with the best time to exercise for optimal sleep being between 4pm and 8pm for most people. Exercise at this time of day has shown to be particularly helpful for improving sleep quality.
Exercising shortly before bedtime can be beneficial for some people, as it can help to wind down and relax your body. However, exercise late at night can also throw off your body clock and have an adverse effect on sleep.
Exercising During the Daytime
Daytime exercise can be beneficial for improving sleep quality and reducing sleep onset latency. Regular physical activity during the day can also help to maintain healthy circadian rhythms. However, it is important to avoid intense exercise in the morning or late afternoon, as it can be disruptive for sleep.
It is wise to plan your exercise for mid-morning or early afternoon, as your body is naturally energized during these times. Studies have found that people who exercised during the day, particularly in the afternoon, had the best sleep quality and duration.
What Exercises are Best for Sleep?
The best exercises for sleep are those that are calming and relaxing, such as yoga, stretching, and light jogging. These types of moderate physical activities can help reduce stress and tension, making it easier to fall asleep faster and stay asleep longer.
It is also important to stay hydrated before, during, and after exercise, as dehydration can cause restlessness and disrupts sleep patterns. Additionally, avoid strenuous late-night workouts, as it can interfere with sleep quality and duration.
If possible, try to schedule your workout for earlier in the day and engage in relaxing activities before bedtime. This will help your body wind down naturally and get ready for sleep.
Keys to optimized sleep when exercising:
- Exercise between 4-8pm
- Perform calming and relaing exercises
- Avoid strenuous exercises in the evening
- Excersie during the day to maintain healthy sleep rhythms
- Avoid dehydration before, during, and after workouts
- Engage in relaxing activities before bed time
Conclusion
Finding the best time to exercise for optimal sleep can take some trial and error, and is ultimately dependent on the individual. However, many prefer to exercise in the afternoon or early evening, as this can help improve sleep quality and reduce sleep onset latency. It is also important to focus on calming and relaxing exercises, and engage in activities that help your body naturally wind down before bedtime.