Sleep and exercise go hand-in-hand more than you may think. It is no surprise that when you get into bed at the end of the day, you may feel restless and unable to relax. Your muscles need activity for proper circulation. If you’re sitting hunched at your computer or stressed out in traffic, your aching muscles will need some help at the end of the day to relax. Show
Even athletes can overlook how sleep affects their workout and recovery. Every bit of exercise from stretching to meditation can help you feel better during the day and sleep better at night. So how exactly does exercise before bed help your sleep? Learn more about how adding nightly exercise can help your sleep and find a few exercises you can add to your routine!
How Can Exercise Improve Sleep?When is the Best Time to Exercise?Start a Nightly Workout Routine Before BedHow Can Exercise Improve Sleep?
In addition to exercise, you may be someone who experiences a lot of stress and strain on different areas of the body such as the lower back, neck and shoulders. Using a cervical foam pillow can provide correct positioning, helping align the neck and upper spine to reduce headaches and other ailments caused by insufficient rest. Find the best pillows for your back pain in this article. Get your cervical pillow now! When is the Best Time to Exercise?Morning An early morning workout can help reduce blood pressure, maximizing deep sleep. However, your muscles are more likely to be stiff when your body temperature is at its lowest, which is during the first 90 minutes of waking. For exercise that requires flexibility, schedule it for when your body temperature is at its peak which is about three hours after waking up in the morning. Mid-Day Between 2 p.m. and 6 p.m., your body temperature is at its highest. If you exercise earlier in the afternoon, then later in the day when your internal thermostat drops back to its normal range, this can trigger feelings of drowsiness and help you drop off to sleep. Evening Exercising too close to bedtime may interfere with sleep. Working out too late in the day can leave you feeling energized and stimulated right before bed and delay your transition to sleep. Similar to taking a hot bath, exercise can negatively impact your sleep quality by raising your body temperature. It is recommended that you exercise no later than three hours before bed.
After several studies, researchers have found that not only did evening exercise not affect sleep, it proved that some people fall asleep faster and spend more time in deep sleep after exercising. However, those who completed high-intensity exercise less than one hour before bedtime, had a more difficult time transitioning to sleep. For those who prefer to work out in the morning, research has shown that exercise affects hormones and circadian rhythms differently than exercise at night. Establishing a consistent morning routine, whether it be stretching or a light jog, has even helped those with insomnia. While it certainly seems like the morning is an ideal time to work out, fitting in exercise in the afternoon or evening has also been proven to improve sleep. Use the information provided above to determine when is the best time to exercise depending on your schedule! Start a Nightly Workout Routine Before BedIt's recommended that you work out no later than the early evening hours to give your muscles and circulatory system time to calm down and prepare for sleep. Working out too close to bed may disrupt sleep. Examples of exercises you can practice at home are yoga, stretching, walking, and breathing relaxation exercises or meditation. If you prefer to exercise outdoors, you’ll then be exposed to natural light which can also help your body establish a good sleep-wake cycle. For example, you could take an evening jog. However, vigorous exercise such as running when your body temperature is still low and your muscles and joints are more vulnerable to strain, may make you more prone to injury. If exercise isn’t a part of your nightly routine, we’ve come up with a few mind-body exercises to help provide you with a better night’s sleep! PlankBenefit: Engaging your core muscles during a plank builds strength. A strong core can help reduce stress on the joints and help you achieve a better posture
Glute BridgeBenefit: This position stretches the hips, abductors, gluteus maximus and hamstrings For a greater challenge, try incorporating a resistance band into the movement. Wrap the loop band around your thighs, just above your knees with your feet hip-width apart.
Seated Side BendBenefits: Not only does this side bend open the hips and improve posture, but it stretches the obliques, lats, shoulders and triceps
Seated Forward FoldBenefits: Provides a deep stretch for the entire back side of body from the heels to the neck. This position also calms the nervous system and emotions For a greater challenge, try incorporating a resistance band into the movement. Wrap the band around the feet and hold the ends of the band in each hand, slowly pulling the band towards you to stretch the hamstrings
Child’s PoseBenefits: This pose calms the body and mind, gently stretching the low back. It also massages and tones the abdominal organs and stimulates digestion
Bird-DogBenefit: Building low back strength, this exercise engages both the core and back muscles For a greater challenge, try incorporating a resistance band into the movement. Secure a resistance band around the foot/ankle and hold the other end of the band in the opposite hand
Low LungeBenefit: Stretches tight quadriceps, hamstrings, groin, and hips and encourages a full range of motion in the lower body
Get your resistance band now! Let go of the stress you’ve been holding onto all day. Ease into a nightly exercise routine is by focusing the mind on stillness and bringing awareness to the breath. As the body begins to naturally relax, get ready to get a great night’s rest. Find an exercise routine that you can live with and stick with it for the long term! References
Medical Disclaimer: The information provided on this site, including text, graphics, images and other material, are for informational purposes only and are not intended to substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other healthcare professional with any questions or concerns you may have regarding your condition. Is it OK to exercise before bed?Body temperature affects the ability to sleep — the lower, the better for sleep. Exercise raises body temperature. Experts say not to exercise anywhere from 90 minutes to 3 hours before bedtime.
Is it better to workout at morning or night?Your physical performance might improve: Research shows that most people function better, physically speaking, later in the day. Muscle strength, flexibility, power output and endurance are all better in the evening than they are in the morning.
Is working out at night good for weight loss?Like a.m. workouts, there is no direct correlation between working out at night and losing more weight. However nighttime workouts can help manage stress levels after a tense day, which can boost your progress towards weight-loss goals, says Matheny.
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