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Working Out Before Bed – Is it Okay to Exercise Before Sleep? Pros and Cons

Exercise is a natural remedy for sleep problems, as it helps reduce stress, regulate the sleep-wake cycle, and promote relaxation.

Author avatar: Andrew Jolie Andrew Jolie August 16, 2024 6 min read

A lot of us struggle to fit exercise into our busy schedule, which oftentimes leaves the evening as the only available time to work out. This raises a common question: Is it okay to exercise before sleep?

While working out before bed has its benefits, there are some potential drawbacks to consider. So, let’s take a look at the pros and cons of working out before bed, the best exercises to do at night, and some tips on how to work evening workouts into your routine without disrupting your sleep.

Is it a Good Idea to Exercise Before Bed?

Exercising before bed can be a good idea for some people, depending on their personal preferences and how their bodies respond to nighttime physical activity.

Here are some factors to consider:

Benefits of Exercising Before Bed

  • Stress Relief: Exercise is an excellent way to reduce stress and unwind after a long day. Physical activity releases endorphins, which help improve mood and promote relaxation. For some people, this can make it easier to fall asleep and enjoy a more restful night's sleep.
  • Improved Sleep Quality: Contrary to popular belief, research suggests that moderate exercise before bed can improve sleep quality for some people. Physical activity helps regulate the sleep-wake cycle and can lead to deeper, more restorative sleep.
  • Flexibility and Consistency: Evening workouts allow you to fit exercise into your schedule without feeling rushed. This flexibility can help you stay consistent with your fitness routine, which is crucial for long-term success.

Potential Downsides of Exercising Before Bed

  • Difficulty Falling Asleep: For some people, intense exercise before bed can make it harder to fall asleep. High-intensity workouts can raise heart rate and adrenaline levels, making it challenging to relax and wind down.
  • Disrupted Sleep Patterns: Vigorous exercise close to bedtime can disrupt sleep patterns, leading to lighter sleep and more frequent awakenings during the night. This can leave you feeling less rested and more tired the next day.
  • Increased Energy Levels: While exercise can reduce stress and promote relaxation, it can also boost energy levels, making it harder to settle down for sleep. If you find yourself feeling too energized after nighttime workouts, consider adjusting the intensity or timing of your exercise.

What Exercises Are Best Before Bed?

Certain types of exercises are better suited for nighttime workouts, as they are less likely to interfere with sleep. Here are some exercises you can consider before bed:

Yoga

Yoga is an excellent choice for a before-bed workout, as it focuses on relaxation, flexibility, and breathing. Practicing yoga can help calm your mind, reduce stress, and promote better sleep by lowering cortisol levels, the hormone associated with stress. Incorporate gentle poses like child's pose, legs up the wall, and savasana into your routine. Breathing exercises and meditation can enhance the calming effects of yoga, making it a holistic way to prepare your body and mind for restful sleep.

Stretching

Stretching can help release muscle tension and improve flexibility, making it easier to relax before sleep. Focus on stretches that target areas of tension, such as the neck, shoulders, and lower back. Hold each stretch for at least 30 seconds to allow your muscles to relax fully and improve circulation, which aids in recovery and reduces soreness. Regular stretching before bed can also prevent stiffness and improve overall mobility, contributing to better sleep quality.

Walking

A leisurely walk after dinner can help improve digestion, reduce stress, and promote relaxation. Walking is a low-impact exercise that can be done at a comfortable pace, making it an excellent option for unwinding before bed. The rhythmic nature of walking can have a meditative effect, helping to clear your mind and prepare your body for rest. Walking in a peaceful environment, such as a quiet neighborhood or park, can further enhance its calming effects.

Light Cardio

Engaging in light cardio exercises like cycling or swimming at a moderate intensity can help boost your mood and promote relaxation without over-stimulating your body. Keep your heart rate moderate to ensure that you don't become too energized before bedtime. Light cardio activities increase endorphin levels, which improve mood and reduce stress, while also helping to regulate your body's internal clock for better sleep patterns.

Running

Running can be a beneficial form of exercise if done earlier in the evening. It helps burn calories, boosts cardiovascular health, and improves mood by releasing endorphins. However, intense running too close to bedtime can be stimulating, so it is best to allow time to cool down and relax afterward. Incorporating a warm-down period with gentle stretching or walking after your run can help lower your heart rate and ease your transition to a restful night.

Bodyweight Exercises

Gentle bodyweight exercises like push-ups, squats, or lunges can provide a quick workout without causing excessive strain on your body. Perform these exercises at a slow, controlled pace to avoid overexertion and focus on proper form to prevent injury. Incorporating a short circuit of these exercises can help maintain muscle tone and strength while ensuring you remain relaxed and ready for sleep afterward.

Lifting Weights

Lifting weights can be done in the evening as long as the intensity is moderate. It helps build muscle strength and endurance. If you prefer strength training at night, focus on lighter weights with higher repetitions to avoid overstimulation before sleep. Combining weightlifting with stretching exercises can aid in muscle recovery and help prevent any potential tension that might disrupt sleep.

How Long Before Bed is Safe to Exercise?

The timing of your workout can play a significant role in determining how it affects your sleep. To minimize any potential negative impact on your sleep, aim to finish your workout at least two to three hours before bedtime. This will give your body enough time to cool down, lower heart rate, and transition into sleep mode. If you notice that your sleep is still affected, consider shifting your workouts earlier in the evening or reducing the intensity of your exercises.

Can Insomnia Be Treated With Exercise Before Bed?

Exercise is a natural remedy for insomnia, as it helps reduce stress, regulate the sleep-wake cycle, and promote relaxation. However, the timing and intensity of exercise play a crucial role in determining its effectiveness as a natural sleep aid. For people with insomnia, engaging in moderate-intensity exercise earlier in the day is generally more beneficial than exercising right before bed. This allows your body to reap the benefits of physical activity while minimizing the risk of overstimulation.

If you choose to exercise before bed, opt for low-intensity activities like yoga or stretching, which are less likely to interfere with sleep. Additionally, establishing a consistent exercise routine can help regulate your body's internal clock, making it easier to fall asleep and wake up at the same time each day.


FAQs About Working Out Before Bed

It depends on personal preferences and how your body responds to exercise. Some people prefer to work out in the morning to boost energy and focus throughout the day, while others find that evening workouts help them unwind and relax. Listen to your body and choose the timing that works best for you.

Sleeping after exercise can be beneficial, as it allows your body to recover and repair. However, it's important to make sure that your workout doesn't interfere with your sleep quality. If you exercise in the evening, give yourself enough time to cool down and relax before going to bed. Find out more about the connection between sleep and exercise here.

Yes, working out at night is okay for many people, as long as it doesn't negatively affect your sleep quality. Pay attention to how your body responds to nighttime exercise and make adjustments as needed to ensure a restful night's sleep.

Working out before bed can contribute to weight loss, as exercise helps burn calories and boost metabolism. However, the timing of your workout is less important than consistency and overall lifestyle habits. Focus on maintaining a balanced diet and regular exercise routine to achieve your weight loss goals.

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