For many, night workouts are fun; There are much fewer cars and noisy entertainment on the streets, the crowd is leaving, the air is fresher. The gym is almost empty, no waiting in front of the cars, in short, this is happiness. But is it risky to exercise before bed?
The connection between sports and sleep
Sports in general increase the secretion of endorphins. They have anti-stress and euphoric effects that improve sleep quality. Fall asleep faster and sleep deeper. A good sleep improves your state of mind the next day, your physical and mental fitness (mood, reactivity, etc.).
Benefits of Evening Workout:
- Going to the gym can prevent overeating or drinking after work.
- Exercise is the best way to release tension that builds up throughout the day.
- Working out in the afternoon is also the best time to build strength.
However, the relationship between exercise and sleep varies from person to person. to another. For some, exercising before bed affects the quality of their sleep, while others will not have trouble falling asleep.
So can we exercise before bed?
Yes, but there are several things to watch out for.
Try to pay attention to your training time. Evening practices that are done a few hours before bed can make you too energetic to sleep. I recommend that you spend 2-3 hours before bed.
Remember that exercise uses a lot of nutrients, your reserves are depleted even at night while you sleep. Make sure you eat enough and stay healthy. This way, you won’t wake up in the middle of the night with a rumbling stomach after burning all those calories.
Intensive training to avoid before bed
Every organism reacts differently to training. Some people find it difficult to relax after an evening workout. This is especially true if the session was intense.
Note that sports release hormones such as adrenaline, norepinephrine, and cortisol, which can make it difficult to sleep. Even if adrenaline levels return to normal soon after exercise, norepinephrine can remain elevated for up to 48 hours. Cortisol spikes can also disrupt your sleep cycle.
The more intense physical activity (force / impact), the more sleep can be disturbed. Therefore, it is important to find the right time and the right exercise intensity for your body if you exercise before bed.
When is the best time to exercise?
Ultimately, the best time for you to feel is. Some of them are in the morning, others prefer between noon and two or even in the evening at the end of the day. You should try several options to determine your overall mood for the rest of the day, including the night, to determine your best training interval. Schedules will have a huge impact on your hours of study, so everyone has their own question.
However, if you have a choice, you will be curious to know what your body temperature will affect your strength. Indeed, it develops in accordance with the hours of the day. The physical performance is better when we have a high temperature. Peak temperatures are between 4 and 6 pm. Unlike in the early morning, where we naturally have less energy, because our temperature dropped as a result of the night we just spent.
Which sport should you choose before bed?
Avoid sports that require a lot of concentration or reflexes that require your vision; squash or tennis, for example, are not preferred.
As we saw earlier, exercising that requires strength or impact can put you at a disadvantage, we’re talking here about cross training, crossfit or bodybuilding.
It is better to give preference to soft endurance sports such as swimming. Yoga is highly recommended, it calms the mind and relaxes the whole body, which promotes sleep.