Traditionally, experts advised against exercising late in the evening as it was believed to disrupt sleep. However, recent research offers a more nuanced view.
Recent Findings
A study reviewed in Sports Medicine found that:
- Evening Exercise: For most people, evening exercise did not negatively impact sleep. In fact, it sometimes helped people fall asleep faster and experience more deep sleep.
- High-Intensity Workouts: Exercising intensely, especially within an hour of bedtime, was associated with longer sleep onset times and poorer sleep quality.
Recommendations
- General Advice:
- Strenuous Exercise: It’s still a good idea to avoid high-intensity workouts at least two hours before bedtime to prevent potential disruptions to sleep.
- Improving Sleep Quality:
- Consistent Schedule: Set a regular bedtime and develop a relaxing pre-sleep routine.
- Limit Screen Time: Turn off screens emitting blue light (TV, computer, phone) at least 15 to 30 minutes before bed.
- Optimize Your Sleep Environment: Ensure your bed is comfortable and your bedroom is dark, quiet, and cool.
- Manage Naps: Keep naps short (20 to 30 minutes) and earlier in the day.
- Trouble Falling Asleep: If you can’t sleep within 15 to 20 minutes, go to another room, read quietly with a dim light, and return to bed when you feel drowsy.
Summary
While moderate evening exercise can be beneficial for sleep, it’s best to avoid intense workouts close to bedtime. Maintaining a consistent sleep routine and optimizing your sleep environment also play crucial roles in achieving good sleep quality.
