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Can You Workout Before You Go To Bed?

If you’re wondering whether it’s okay to workout before bed, you’re not alone. Many people have the same question. The answer may surprise you.

Benefits of Working Out Before Bed

Working out before bed can be a great way to wind down for the night and relax your body before sleeping. It can also be beneficial for your overall health and increase your energy levels. There are multiple benefits associated with working out before bed, and in this article, we’ll dive into them. So let’s get started!

Improved Sleep Quality

Exercising before going to bed can help promote quality sleep in several ways. Working out later in the day raises your body temperature, and when your temperature goes back down afterward it makes you drowsy and ready for sleep. The endorphins released during exercise can help reduce stress and improve overall mental wellbeing, making it easier to wind down for the evening. Regular physical activity also helps regulate hormones that dictate sleep patterns, so staying active may lead to improved overall restful nights.
Mos studies have shown that low-impact aerobic exercises like walking or swimming an hour or two before bed can be especially effective at helping you fall asleep faster, since they take your mind off of worries and prepare your body for relaxation.

Reduced Stress

A moderate workout prior to bed can have a positive and beneficial impact on your mind and body. Engaging in exercise before going to sleep can help reduce stress levels and provide not only physical health benefits, but mental health benefits as well. The heightened endorphin levels that are released after completing a workout, are important hormones in our body responsible for improving mood, bringing a sense of calm, and reducing stress due to the release of cortisol (the stress hormone) during exercise. Additionally, the distraction of working out can help to combat any anxious or negative thoughts running through our minds at night. Exercise has been proven to be an effective remedy for insomnia and can combat the intensity of racing thoughts that can keep us from getting restful sleep.

Increased Metabolism

Exercising before bed can offer a number of physical advantages, aside from simply helping you meet health-related goals such as weight loss. For instance, an increased metabolism can make it easier for your body to break down sugars and assimilate vitamins and minerals faster as they pass through the digestive tract. As a result, your body is able to utilize the energy produced by these nutrients more efficiently. Working out before bed can also help release endorphins, which can contribute to better sleep patterns since they are known to reduce stress levels and increase relaxation.

Types of Exercises

It is possible to workout before you go to bed, and there are many different types of exercises that can be done. Whether it is a few stretches or a full workout, there are many options to consider when it comes to working out before bed. This section will discuss some of the different types of exercises that can be done before you go to sleep.

Light Cardio

Light cardio activities are the best option just before bedtime, since these types of exercises don’t require a lot of energy and will help increase circulation and relax your body. Running, jogging or walking are all examples of light cardio, but you can also consider other activities such as bike riding or swimming. If you prefer to create your own workout routine, try routines that include gentle stretching, yoga poses or Pilates-inspired exercises like planks and lunges. It is important to note that rigorous workouts should be avoided before bed unless cleared by a doctor, since these can cause an energy spike that could interfere with your sleep cycle.


Yoga is a type of exercise that includes physical postures and poses, along with breathing exercises and meditation. It is known to have many health benefits, including improved flexibility, stress relief, and better posture. Yoga can be practiced at any time of day, but if you are looking to get the most from your yoga practice then consider doing it before bedtime.

Practicing yoga before bed helps to relax the body and mind in preparation for sleep. It can reduce anxiety levels by calming the mind and reducing depression symptoms. By taking deep breaths during the practice, it can also help lower heart rate and blood pressure levels which aids in relaxation. Additionally, certain postures help stretch out tense muscles while promoting blood circulation which further helps in relaxation and reduces any chances of uncomfortable stiffness when lying down in bed afterward.

Yoga also incorporates intentional movement and helps improve balance as well as joint flexibility which are important for overall health including mobility as we age. When practiced on an ongoing basis before bedtime it has been shown to improve sleep quality over time by increasing both total sleep time as well as subjective feelings about the quality of sleep that is achieved each night.

Finally yoga can nourish our bodies with strength-building postures like sun salutations or poses that help increase our core strength like warrior or boat pose along with stretches that lengthen our muscles such as pigeon or reverse pigeon pose thus improving muscular endurance and overall muscle tone from regular practice before going to sleep each night.

Considerations Before Working Out

Working out before bedtime can help you burn calories and improve your overall health and fitness. However, there are a few considerations to make before exercising in the late evening. For example, you should assess your energy levels, consider how working out could affect your sleep patterns, and plan your workout accordingly. This article will provide an overview of what you should consider before working out late at night.


Keeping hydrated is a critical part of working out safely. Before you hit the gym, drink sufficient water so your muscles are fully hydrated and will perform better. This helps with circulation during exercise and can lead to a faster recovery time. Make sure to re-hydrate after exercising, so you can replace lost liquids from sweating or breathing heavily during the workout. You should also avoid drinking alcohol before and after exercising, as it can affect your level of hydration significantly and lead to pain or fatigue. Additionally, abstain from caffeine before working out as it may make it more difficult for your body to manage other elements of the workout, such as your breathing and heart rate.

Avoid High Intensity Training

High intensity training can suit the tastes of those looking to achieve weight loss goals and improve their physical fitness, but it may not be a wise choice before bedtime. Intense activity such as weight lifting, boxing, kickboxing or doing circuits lasting longer than about 20 minutes can cause your adrenaline to spike and for your heart rate to increase significantly. This can cause you to feel more alert and make it difficult to fall asleep. If you are planning on exercising in the evening, stick with low impact activities such as yoga or brisk walking that do not require intense exertion. Not only will you allow your body plenty of time to wind down before going to sleep, but these types of exercise will also help lower stress levels for a better slumber overall.

Avoid Eating Before Working Out

Before working out it is important to consider how close you are eating to the exercise itself. Eating too close to your workout can result in indigestion, discomfort and cramping that can interfere with performance. It is generally recommended that you should abstain from eating for at least two hours before any physical activity. However, if you feel light-headedness or cramping during a workout, try snacking on a piece of fruit or drinking some water about 30 minutes prior as these can help maintain electrolyte levels throughout your exercise routine .

It is also important to consider what type of food items you are consuming and when. Eating high sugar items can cause a spike in energy followed by an inevitable “crash” during the workout. Similarly, high fat foods slow digestion and the release of energy into your system — something that will be counterproductive during intense physical activity. Eating complex carbohydrates such as oatmeal, brown rice or quinoa provide a greater boost in energy without risking any dips in performance or feeling of exhaustion.

Also avoid consuming large amounts of dairy products as they tend to be difficult to digest when eaten right before working out, and opt instead for lighter snacks like fruits and nuts to keep yourself energized while exercising safely!

Tips for Working Out Before Bed

Working out before bed can be a great way to release stress and end the day on a positive note. It can also help you get a better night’s rest as physical activity can reduce stress and tension that can prevent you from sleeping well. However, there are a few tips you should follow if you decide to workout before bed. Here, we will discuss the benefits, as well as some tips to maximize your results when working out before bed.

Do a Relaxing Activity

Working out or doing any type of strenuous physical activity before bed can make it harder to get a good night’s sleep. So, if you are looking for an alternative to working out before bed, there are several relaxing activities that can help you wind down and prepare for a restful night of sleep.

Yoga, stretching, deep breathing and mindfulness exercises are all excellent ways to relax before bedtime. These activities are gentle on the body and mind and can help to reduce stress, tension and anxiety while allowing your body to transition into a more relaxed state as you prepare for sleep.

Additionally, readings such as books or magazines can be great ways to distract your mind from racing thoughts while allowing your muscles to relax slowly. Listening to calming music or relaxing sounds with headphones can also help reduce stress levels and provide distraction from racing thoughts. All of these activities provide suitable alternatives for those who want an activity that will not interfere with their quality of sleep but which will still facilitate the winding down process in preparation for the night ahead.

Stick to a Routine

In order to make the most of any workout, it is important to have a consistent routine that you stick to. Working out before bedtime can be an especially hard time of day for some people to find the energy for exercise and many just choose not to do it. If you plan ahead and avoid limiting your workouts to this time frame, then you can make sure your body gets the exercise it needs at a time when you know it will be reaping maximum benefits.

Sticking with a regular routine and taking only short breaks helps improve focus and motivation while tiring out targeted muscle groups more effectively. And if your goal is weight loss or maintenance, staying consistent with exercises leads directly to better results. Make sure that when you’re exercising before bedtime that you get enough rest after so that your body has a chance to recuperate from the exertion and build up excess energy for the next day.

Make Sure You’re Comfortable

It is important to feel comfortable and relaxed when working out before bed. Wear clothes that are loose and don’t restrain any movement. Make sure you have enough space to move freely and that your equipment is easily accessible. Warm up properly before your workout. Gentle stretching exercises should be carried out alongside some moderate cardiovascular activity to ensure muscles are adequately prepared for the workout ahead. Ideally, the intensity of the exercise should be lower than what you would usually do in a normal workout session, as it is important to minimize stress on the body just before sleep. A relaxed yoga routine or bodyweight exercises such as squats, push-ups and sit-ups can be performed with minimal stimulus on the body while reaping significant health benefits.


In conclusion, the answer to this question is yes, you can work out before going to bed. If you are looking for ways to maximize your nighttime workout, there are a few things you should keep in mind. Avoid intense workouts—such as heavy lifting and HIIT workouts—near bedtime; these activities can take up to 24 hours to recover from and interfere with sleep. Instead, focus on light activity like stretching or foam rolling which will prime your body for a restful night’s sleep. Finally, avoid eating a big meal right before heading to bed. Eating high sugar and high-fat foods close to bedtime may cause our bodies difficulty properly digesting them and could lead to interrupted sleep. So long as you are mindful of the intensity of your training routine and the type of food eaten prior to working out, there is no harm in carving out some time for movement before hitting the pillow at night.

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