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Working Out In The Evening: Is It Bad For Sleep And Health?
Image credit: Canva
SummaryWorking out in the evening can improve sleep and fitness if done moderately. Avoid intense exercises close to bedtime for better rest. Track workouts for personalized results.
My workouts for many years were morning-based. I quickly realized that juggling work, family, and a social life often meant my gym visits were less than consistent. I tried working out in the evenings. I assumed it would throw off my sleep or keep me up at night. Yet, I was amazed to discover that exercising at night did have its advantages, all things considered. This whole journey opened my eyes about the very complex relationship that exists between night exercise and sleep and, in extension, health.
Does It Impact Sleep?
It is widely known that regular physical activity promotes better sleep. Reducing anxiety, fostering relaxation, and helping normalize your body's internal clock all contribute to this effect. Physiologically, for example, exercise increases your core body temperature. Cooling down afterward sends you off into sleep as you feel yourself becoming drowsy.
Conventional wisdom had long told people that exercising near bedtime could jeopardize their sleep quality. But research challenges this narrative, showing even moderate-intensity workouts at evening hours may not impact negatively on sleep if carefully considered in terms of timing and intensity. It's understanding your body and how best to time exercises when done.
Benefits of Evening Workouts
If your lifestyle requires working out in the evening, don't worry; there are benefits to sweating it out late in the day. Here's a closer look at how nighttime exercise can impact your routine positively:
1. Improved Physical Performance
This suggests that muscle strength and flexibility peak later in the day because of the circadian rhythms governing the internal body clock. During the evening, higher body temperatures increase the function of the muscles, making physical activities more effective and enjoyable.
2. Stress Relief and Mental Refresh
Evening workouts can serve as a mental reset after a long day of deadlines, traffic, and errands. Exercise-induced endorphins help improve your mood, lower stress, and provide a sense of accomplishment that can buffer against future stress.
3. Less Crowded Gyms
Late-night gym-goers often find themselves with the luxury of empty spaces and uninterrupted access to equipment. It's the perfect opportunity to try new machines or workouts without feeling rushed.
4. Better Recovery
Contrary to the perception that late-night eating promotes weight gain, having a nutrient-dense snack such as a protein shake post-evening exercise will only help recovery. According to research, casein, which is a milk-based protein, will promote muscle repair and performance if taken before sleep.
5. Better Sleep for the Average Exercise
A mid-level intensity exercise, such as jogging or cycling, in the evening, one to two hours before sleep, can enhance the quality of slow-wave sleep, the most restorative sleep stage. This is however dependent on the avoidance of intense activities, such as HIIT, before sleeping.
Possible Disadvantages of Night Workouts
Evening workouts have numerous benefits, but they come with some drawbacks:
1. Sleep Disturbance Risk
High-intensity exercise should be done well before bedtime. Indeed, this can be way too stimulating for the nervous system and increase heart rate, which is a less-than-ideal situation going to bed. Intensive activities like heavy weight-lifting or sprinting might be better done in daylight hours.
2. Irregular Schedule
Evening schedules are often vulnerable to interruptions. Spontaneous plans, work deadlines, or sheer exhaustion after a long day can derail your commitment to exercising at night. Building consistency in your routine is essential to avoid skipping workouts.
Best Practices for Evening Exercise
To maximize the benefits of nighttime workouts and minimize potential downsides, follow these tips:
- Choose the Right Intensity: Opt for light to moderate-intensity activities such as yoga, leisurely biking, walking, or swimming. These activities are less likely to interfere with your sleep compared to high-intensity exercises.
- Time Your Workouts Wisely: Finish exercising at least 1–1.5 hours before bedtime to allow your body time to cool down and relax.
- Track your sleep: You could record sleep type and timing based on exercising and note their pattern changes; thus, it makes for a more fitting regime as per your need
How Much Exercise Do You Need?
Regular exercise, regardless of the time, is the foundation of good sleep and health. To achieve maximum benefits, one should engage in at least 150 minutes of moderate-intensity aerobic exercise per week. This can be divided into five 30-minute sessions or two 15-minute sessions a day. If you prefer to do high-intensity exercises, you should target 75 minutes per week but avoid doing them close to bedtime.
The best workout time is one that works for you and keeps you consistent. Some people do best on mornings, while others find their rhythm in the evening. Proper planning will help ensure that working out at night can improve both your physical and mental well-being without compromising sleep.
Each individual’s response to exercise varies, making it essential to listen to your body and experiment with different routines. Whether you’re winding down from a chaotic day or seizing the calm of a late-night gym, nighttime exercise might just be the key to unlocking better health and a peaceful night’s rest.
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