Many people say that exercise before bed will have a negative impact on your sleep. But is this really true? Actually, not at all! Here you will find out why!
Working out before bedtime sounds amazing! You do not have to worry of setting your alarm too early, or thinking about your workout schedules fitting in already overloaded working day.
And all those benefits when working out at late hours! Skipping traffic hours to get to your favorite gym, enjoy empty classes, available machines and taking time for yourself in the empty gym!
The following article will tell you everything you need to know about doing exercise before bed. This includes information on the benefits, pitfalls, and how it effects your sleep. Let's get right into it!
Is It Good to Exercise Before Bed
For many of us exercising in the evening is the only time of day where it is possible. Let alone getting to your gym is much easier. There will be no traffic, parking spots are actually available and your favorite machine is not being used. The question remains: is it good to exercise before bed?
Many say that exercise before bed will hurt your sleep cycle. It is a plausible thought - after all, exercise does increase your heart rate along with higher cortisol and adrenaline flow. All of which are not good for your sleep.
However, the most recent research proves otherwise. In fact, research conducted by the Journal of Sleep Research has found that people who exercise for 35 minutes before bed slept just as well as during nights where they decided to relax instead.
In addition, the National Sleep Foundation conducted a poll on whether people who exercised slept better. The time of day was not a factor within this poll.
It did however, show that 83% of people slept better after they exercised.
So why does exercise before bed not ruin your sleep schedule?
Mr. Naom Tamir, the founder and program director of TS Fitness Studio in New York, says that the stimulating hormones, such as cortisol and adrenaline, begin to drop about an hour after your workout. In turn, this puts your body into a relaxed and sleep-ready state.
Is it bad to exercise before bed? As with many things in life, the answer is: it depends. If you go to bed 10 minutes after exercising, you may experience difficulties in falling asleep.
Instead, you should give your body time to relieve itself from the stimulating hormones. The amount of time, however, varies from person to person. The minimum amount of time you should give your body to calm down is about an hour.
What can help you get to the sleep-ready state?
Some may experience minor troubles to fall asleep if you exercise before bed. Here are a few things which will help you overcome this issue, or simply speed up the process to get your body sleep-ready!
It is a well known fact that exercise uses up a lot of nutrients. After all, that's the whole point isn't it?
Here is some good news for those that didn't know: the same happens while you sleep! Here we also have an article which tells you how to lose weight while sleeping.
The point here is that it is a good idea to give your body back what it needs. Especially if you are on a strict diet, a nutrient recovery strategy is highly recommended.
This does not mean that you should give yourself the calories back that you burnt. Instead, you should simply have a small healthy snack just to support your body during the recovery process.
A great example would be eating a banana. There are two reasons for this. First of all, the proteins found in bananas will help with muscle regeneration, and ultimately muscle growth.
Secondly, it turns out that eating a banana before bed is very beneficial to your sleep. How perfect is that?
Here are other foods which are both perfect as an after workout snack, but also help you sleep better!
Remember that it may be nice to have low body fat, but you should always make sure to do this the right way. The reason is that low body fat is also a sign for starvation. Over longer periods of time, your body may even choose to shut down your metabolic process if not done correctly.
Consider how hard you exercise
It is always advisable to do your workout correctly. This means that you should gradually increase both the duration and difficulty levels of your exercise.
If you over do your exercise, it will have many negative side effects.
First of all, it is simply counterproductive to your goals. If you exercise too hard, you will need more time to rest as you will need to recover from muscle pains first. Secondly, if you over do your exercise before bed, it will be more difficult to fall asleep.
The 3-hour rule
Above we mentioned that your body needs at least 1 hour of rest before going to bed. Important to know is that the amount of time varies from person to person. This is why we recommend to make use of the 3-hour rule.
The 3-hour rule is as simple as it sounds. To make sure that you can sleep tightly after your evening exercise before bed, give your body 3 hours before tucking in.
This way, you can be fully sure that you will get the rest your body deserves. Especially after an evening workout.
So is it bad to exercise before bed? Absolutely not!
Unless you suffer from sleep problems. If you do suffer from insomnia or otherwise have issues with your sleep, it may be better to move your workout to the morning. In addition, consulting a doctor is also highly recommended.
When is the best time to work out?
The timing truly depends on yourself. Many ask when the best time is to exercise and there is only one simple answer. The best time to exercise is whenever you find time to do so and when you prefer it most.
The reason is also simple. Instead of you needing to fit a workout schedule, let the schedule fit you. This also allows you to be flexible, and keeps you motivated.
Instead of losing the motivation since you overslept your morning exercise routine, it will be much easier for you to reschedule it to the evening. The danger otherwise is that you simply say: "well, that's that. I'll just work out tomorrow then".
We all know that skipping even a single day of exercise increases the danger of losing the habit completely. Don't let it get that far!
Benefits of Exercising Before Bed
Here are the top 3 benefits of exercising before bed.
Exercise is the best evening habit
Is it ok to exercise before bed? Ask yourself this: what else would you be doing if you did not go to the gym or exercise elsewhere?
The danger is very high that you will end up going out for a night cap or do other counterproductive things.
In addition, exercise is the best way to lose the tension which you have built up after a long day.
Regardless if you were at the office or took care of your little ones. Everyone has the need to relieve themselves of some stress from daily challenges.
Your way to the gym is clear
There is simply less traffic in the evenings. This means that you will spend less time on the road to and from the gym.
In addition, you also have any problems finding a parking spot. And the best part about it: you may even have the gym to yourself. At the very least, your favorite machine will most likely be free for you to use.
Wake up refreshed and calmer
Think about it this way: the hours that you spend in the evening to do your work out is time that you would be awake anyway. So is it ok to exercise before bed?
Yes, it is! It means that you can enjoy a little more sleep in the morning.
In addition, the exercise in the evening will actually be beneficial to your sleep (if you take the 3-hour rule into account). This means that you will wake up refreshed and calmer to take on your daily challenges.
Should I exercise before bed? Are there risks?
Are there risks and should you exercise before bed? There are actually no risks to do so. It means that exercise before bed is a great thing to do.
In fact, there is only anecdotal evidence that exercising before bed will negatively impact your sleep.
The only condition is that you are healthy and have no problems with your sleep. People who suffer from insomnia or other sleep conditions should consider exercising in the morning instead. However, we highly recommend you to consult a doctor.
If you ask yourself "should I exercise before bed?", the answer is "yes!" in most cases. Please remember to make use of the 3-hour rule!
Best Workouts to do Before Bed
Let's have a look at quick exercises which you can do before bed!
Exercises that burn belly fat
Cardio is the thing to do if you are looking to get rid of some belly fat. In fact, researchers have found that aerobic activity is much better to burn belly fat than strength training.
Here is a list of quick exercises before bed:
· Jumping rope
· Running up and down the stairs
Go for a walk around the neighborhood
Although strength training is not as good as cardio for burning fat, it does have its own perks.
Should you exercise before bed, this will still be a great choice! While it does also burn body fat, your muscle will continue to do so long after training. This also means that you will lose weight while sleeping.
Another exercises you can do are resistance exercises. If you are asking yourself: "Should I exercise before bed?", then give these a try and the results will speak for themselves
These exercises trigger the production of fat-burning hormones. This means that it also targets belly fat. A dream isn't it?
Great resistance exercises are:
Exercising Before Bed and Your Sleep
Not that the question "Should I exercise before bed" has been answered, let us have a look at the relationship between sleep and exercise.
In fact, in this case one hand washes the other. It is very important that you sleep well. This includes your sleep quality, as well as quantity.
What we mean by this is that you should not only look at the amount of time you sleep. Instead, also look at the sleep quality.
As an example, sleeping on a nice mattress for only 4 hours in a quiet room will be much better than sleeping 10 hours on a barstool in a night club (if you can even fall asleep that is).
The point here is that sleep and exercise go hand in hand. The better and more you sleep, the more energy you will have. This means that you will be able to master daily challenges much better. This naturally also includes your exercise routines.
On the other hand, if you exercise regularly, you will make sure that your body is tired.
In turn, this will have a positive effect on your sleep. This is because you will not only be resting your body, but will also make sure that it rejuvenates. So should you exercise before bed? Most definitely!
The right mattress
To make sure that your body gets the rest it deserves, it is important to sleep on the right mattress. At Vita Talalay, our goal is to provide a healthy sleep experience.
We do so by making a product which is safe for both humans and the environment. In addition, the unique benefits of Vita Talalay latex allows your whole body to rest and rejuvenate. This way, you will always wake up refreshed and ready for your next workout session!