Can You Workout Before You Go To Sleep?

We all know that getting a good night’s sleep is important for our overall health and well-being. But what about working out before you hit the pillow? Can it actually help you sleep better?

Benefits of Working Out Before Bed

Working out before going to sleep has a number of positive effects. It can reduce stress and help you relax at night, and can also help your body recover from the day’s activities. Additionally, it can improve your sleep quality and increase your energy levels for the next day. Let’s take a closer look at the benefits of working out before you go to sleep.

Improved Sleep Quality

There are several potential benefits to incorporating regular exercise into your nighttime routine. Incorporating exercise within a few hours of bedtime has been linked to improved sleep quality and duration, as well as better alertness during the day. Exercise also reduces stress, one of the leading causes of sleep disturbance. Moreover, physical activity is associated with increased time spent in restorative Rapid Eye Movement (REM) during sleep, which is important for memory consolidation and mood regulation. Additionally, working out causes your body temperature to rise then sharply drop right before you fall asleep – which can help signal to your body that it’s time to get some restful sleep. Lastly, regular physical activity helps you fall asleep faster due to an increase in tiredness and fatigue that accompanies it.

Reduced Stress

Working out before bed can have many positive effects on your overall health and wellbeing. One of the major benefits of exercising at night is that it reduces stress, which is an essential factor for achieving restful sleep. When you’re stressed or anxious, it can be hard to quiet your mind and drift off into a peaceful sleep. Working out helps lower cortisol levels and release endorphins – neurotransmitters linked to reducing stress and improving your sense of wellbeing. Taking part in some form of physical activity right before bed gives your body a natural pathway to relax and unwind, which can make it easier to nod off quickly.

Increased Metabolism

Exercising at any time during the day can help boost your metabolism and burn more calories. However, working out just before bedtime can have added benefits. Research shows that exercising in the evening can increase your body’s fat metabolism during sleep, leading to greater weight loss over time. This enhanced metabolic rate lingers even afterexercise is over, so if you’re trying to lose weight and get fit it may be beneficial to lace up your sneakers close to bedtime.

In addition to increased fat metabolism, regular evening workouts can also help improve oxygenation of tissue and elevate core body temperature for a period of time after the workout is over. This combined with other physical changes can lead you into a deep and restful sleep with more energy in the morning.

Finally, exercising late at night increases release of endorphins (“feel good” hormones) which provide relief for anxiety and tension before turning out the lights. Exercise is an excellent way to wind down and relax prior cutting off your day ready for a peaceful night’s rest – all while providing positive long-term metabolic changes helpful for weight control efforts.

Tips for Working Out Before Bed

Working out late in the evening can be beneficial for those who naturally have a busier lifestyle, but it’s important to do it the right way so that it will not disrupt your sleep. Before you decide to hit the gym or go for a run before bed, there are a few tips you should consider. In this section, we will go over the pros and cons of working out before bed, as well as some helpful tips to make sure it goes smoothly.

Choose Low-Intensity Exercises

It’s best to select exercises that cause minimum disruption to your sleep. Low-intensity activities like yoga, stretching, jogging, and walking can be beneficial before bed. These activities can reduce stress and help you relax so that you sleep better, while avoiding any disruption to your sleep cycles. If you’re feeling particularly energized and would like to perform a more intense routine, limit yourself to activities such as cardio or weight training for no longer than 45 minutes before bedtime. Afterward, choose an activity that raises your heart rate even slightly for an extended period of time or engages in light stretching. This will help increase the level of relaxation you experience prior to sleeping.

Avoid Caffeine and Alcohol

It is best to avoid caffeine and alcohol before bedtime. Many people think that caffeine and alcohol can help them relax and fall asleep more quickly, however it can be disruptive to sleep once a person does fall asleep. Caffeine stays in the system for upwards of 6 hours, so it is important to be conscious of how much caffeine you are taking in during the day, especially closer to your bedtime. Alcohol may initially cause drowsiness as a sedative but it causes frequent wake-ups later in the night. If you would like a relaxing beverage before bed, try caffeine-free herbal tea or warm milk.

Keep Your Workouts Short

Working out close to bedtime can be done safely and effectively if certain guidelines are followed. It is important to keep your pre-bedtime exercise routine short and sweet. In general, a good rule of thumb is to limit your workouts to 20 minutes or less. Working out too close to bedtime can create elevated levels of adrenaline in the body, which can stimulate the system and make it difficult for you to get the restful sleep you need. Keeping your workouts early in the evening can help ensure that they do not interfere with your nightly sleep cycle and give you the restful night’s sleep that you need to function at optimal levels throughout the day.

When working out close to bedtime, exercises that focus on stretching, calming activities like yoga or gentle “Active Recovery” exercises are ideal choices since they tend to prepare the body for rest unobtrusively. Interval training exercises or even brisk walking may be beneficial depending on fitness level, but it is not recommended for those with poor cardiovascular endurance as this could lead some individuals into overexertion too close to bedtime. In addition, focusing on light cardio activity such as a 10-15 minute walk won’t take as long as more vigorous exercises so it will provide enough exercise without disrupting your natural sleep patterns.

Finally, it is critical that individuals engaging in late night workouts maintain appropriate hydration by drinking plenty of water both before and after exercising; this will help ensure that muscles do not cramp up when trying to sleep! Engaging in physical activity both during the day and close to bedtime allows individuals to get fit while still maintaining appropriate amounts of essential sleeping time needed for muscles recovery after a workout session — just make sure you keep things short!

Risks of Working Out Before Bed

Working out before you go to sleep can provide a number of benefits, such as increased energy and metabolism. However, there are some risks associated with this practice as well. Exercising too close to bedtime can make it difficult to fall asleep, and can also cause an increase in body temperature which can disrupt sleep quality. In this article, we’ll dive into the risks of working out before bed and discuss how to minimize these risks.

Difficulty Falling Asleep

Working out before bed can lead to difficulties falling asleep due to an increase in body temperature and heart rate. As you work out, your body produces increased levels of endorphins; these hormones have been known to affect the quality of sleep. Endorphins can cause jitteriness and restlessness that may make it difficult for you to fall asleep, which could be disruptive to your overall sleep routine.

In addition, working out at night may involve an increase in your mental alertness due to the intense physical activity; this can make it difficult for you to focus on calming activities like reading or stretchable yoga poses that are more conducive for relaxation before bedtime. It is recommended that if you plan on doing a high-intensity exercise close to when you go to sleep, account for some extra time in between your workout and sleepy time in order for your body temperatures and energy levels to cool down before attempting sleep again.

Finally, it’s important not too forget about eating or drinking something sugary or acidic close to bedtime; these kinds of consumables can cause heartburn or indigestion which will make it hard for you to get comfortable and restful during the night. If your workouts require hydration and replenishment throughout, opt for water rather than sugary drinks — this will help minimize disruption when you decide it’s time for bed!

Increased Risk of Injury

Before you choose to exercise in the evening, it’s important to understand the potential risks. Working out too close to bedtime can cause an increase in body temperature and energy levels, making it difficult to sleep; as well as a greater risk of injury due to a decrease in muscle coordination.

In addition, exercising before bed can cause sleep disturbances such as insomnia and more frequent nighttime wake-ups. This is because exercising at night naturally increases adrenaline levels and body temperature – two key aspects associated with alertness – increasing the difficulty to relax and nod off. Furthermore, the mental side of the exercise – such as strategizing plans or focusing on results – can keep you mentally engaged while trying to wind down for bed.

Also consider factors such as dehydration and nutrition before working out late at night. Exercise uses up fluids and carbohydrates that need replenished prior to getting adequate rest; so make sure you are well-hydrated with plenty of snacks before hitting the hay after exercise. Ultimately, there are numerous risks associated with working out too close to bedtime that should be taken into consideration when designing your fitness routine for optimal performance and health.

Raised Body Temperature

Working out before bed can lead to a raised body temperature. The effects of physical activity prior to sleep can cause your core body temperature to remain elevated for longer than it would typically during the day. Elevated body temperature is known to inhibit the production of sleep hormones, such as melatonin, and can disturb natural sleep rhythms even after you’ve gotten into bed. If you choose to work out before going to bed, make sure you allow yourself ample time for a cool-down period. Reducing your exertion levels by slowly winding down after an activity is one way of allowing your body’s can thermometers enough time to properly adjust and return to its pre-workout levels. It may also be helpful in allowing your muscles time to relax before settling into bed. Additionally, if your workout was particularly intense, showering following exercise may help reduce your post-exercise core temperature and improve the quality of restful sleep later that night.

Alternatives to Working Out Before Bed

Working out at night can be a great way to relax after a long day and help you fall asleep, but it may not be the best for your body. For those who are looking for other alternatives to working out before bed, there are a few options that can be explored. From yoga to simple stretches, let’s take a look at some of the best alternatives to working out before bed.


Meditation has become increasingly popular in recent years as an alternative to working out for people looking for a way to relax and destress before heading to bed. In Meditation, practitioners use certain techniques, such as mindfulness and breathing exercises in order to focus on the present moment and clear their minds from stress. This helps the body relax and get to sleep easier. To start meditating before bed, simply find a comfortable and quiet spot in your room or home where you can focus on your thoughts without being distracted or disturbed by external factors. Focus on deep inhales and exhales while releasing self-reproach thoughts allowing the body to rest and go into a deeper sleep.


Yoga is an excellent form of exercise that can help you relax and promote a good night’s sleep. It has many benefits, including improved flexibility, posture, balance and strength. While there are many types of yoga, the poses used in traditional yoga classes will be the most effective for helping with relaxation. All the poses have the capacity to be calming and grounding, which gives them an advantage over other forms of exercise.

Yoga can target certain areas of your body depending on what type of class you take. For example, Hatha-style classes specialize in stretching and breathing while more vigorous styles such as Vinyasa include Sun Salutation sequences that are incredibly energizing but still supportive of relaxation. It’s important to find a class or style that best suits your needs and goals so you can get the most out of it.

Another benefit of yoga is that it doesn’t require any special equipment or machines – all you need is your own body weight and floor space to practice! Because it doesn’t involve bouncing off surfaces like running does, it’s also ideal for those who want a low-impact workout before bedtime. Whether you want to try something slow and easy after a stressful day or find yourself in need for something more dynamic late at night, yoga has plenty to offer both mind and body!


Stretching is an effective alternative for those looking to reap the benefits of working out without sitting down afterwards. Stretching before bed can help promote a deeper, more restful sleep and can be added to any fitness routine. Not only does stretching reduce soreness, it can also increase flexibility.

Common stretches used before bed include dynamic stretches such as arm circles, knee hugs, toe touches, and leg swings all the way up to more complicated movements such as the child’s pose or a warrior flow. As with any physical activity, stretching should be done slowly and safely with proper guidance from a qualified instructor if necessary. It is important to remember that while stretching can help improve your quality of sleep and reduce tightness from vigorous workouts in the evening, it is still important to warm up your body slowly prior to exercising by doing a light jog or dynamic stretches for about five minutes beforehand.


In conclusion, there is no definitive answer as to whether or not it is beneficial to work out before bed. As mentioned earlier, the effects may vary depending on the type of workout, your body type and how close you are to your ideal body weight. While some experts argue that a light exercise can help you sleep better, there are others who advise that it’s best to avoid working out before going to sleep.

The best way to decide if a pre-bedtime workout routine is beneficial for you is to experiment and see what works best. For instance, if you feel energized after working out before bed, then it’s probably fine for you. However, if it leaves you feeling too energized or affects your quality of sleep then this might not be the best approach for you. Listen to your body and make sure that a pre-bedtime workout does not interfere with your overall sleeping pattern or disrupt restful sleep.

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