Does Working Out Keep You Awake At Night?
- Benefits of Exercise
- Common Exercise Mistakes
- Exercise Tips for Better Sleep
- Other Sleep Tips
If you’re someone who likes to hit the gym hard before bed, you might be wondering if working out keeps you awake at night. The answer is complicated, and depends on a few factors. Read on to learn more.
Benefits of Exercise
Exercise can have a range of health benefits and is key to staying fit and healthy. Aside from the physical benefits, exercise can also have mental health benefits, such as reducing stress and improving your mood. It can even help you get a good night’s sleep, which we will discuss in more detail later. Let’s take a deeper look into the benefits of exercise.
Improved sleep quality
Exercise is known to have a variety of beneficial effects — from decreasing stress and improving mood to boosting energy levels. An often-overlooked benefit of exercise is its effect on sleep. Studies have shown that regular exercise can help improve both the quantity and quality of sleep, helping people wake up feeling more refreshed and energized throughout the day.
In addition to increasing total sleep time, regular exercise can improve many components of sleep related health, such as reducing the amount of time it takes to fall asleep and helping reduce nighttime arousals. This can be especially beneficial for those suffering from anxiety or chronic pain conditions.
For optimal results, focus on moderate-to-vigorous workouts lasting 45 minutes or more at least four or five times a week. Exercise earlier in the day is best since exercising too close to bedtime can disrupt your natural sleep rhythm. This could lead to difficulty falling asleep and having an even more difficult time staying asleep throughout the night, leading to fatigue during the day from an inadequate amount of restorative restorative deep sleep momentum called REM (Rapid Eye Movement).
Increased energy levels
Regular physical activity has a direct correlation with increased energy levels. Regular exercise boosts your body’s metabolism, which helps you feel more energized throughout the day and decreases fatigue. Exercise also naturally releases endorphins – chemicals in the brain that brings about a feeling of euphoria. This, in turn, increases energy levels leading to increased productivity and alertness during the day.
One of the key benefits of exercise is improved sleep quality. Studies have found that regular physical activity helps set your biological clock to a 24-hour cycle and can lead to better sleep quality at night. In addition, people who exercise report fewer nighttime awakenings and improved overall sleep duration compared to those who do not exercise regularly. Engaging in low-impact exercises like walking or jogging may be especially effective at promoting restful sleep.
The combination of increased energy levels during the day and better quality of sleep at night provides a powerful cumulative effect on overall wellbeing.
Reduced stress and anxiety
Exercise can help to reduce both physical and mental stress and anxiety. Physically, exercise releases endorphins, which are chemicals that produce a feeling of euphoria while also lessening pain perception. Endorphins also cause an anti-anxiety effect in the body. Mentally, the release of endorphins can allow us to better manage our emotions and cope with stressful events in our lives. Additionally, by promoting better sleep patterns, exercise can help contribute to a calmer outlook and improved focus throughout the day.
Common Exercise Mistakes
Working out and staying fit is a great way to maintain a healthy lifestyle and reach your fitness goals. However, there are many common mistakes that people make when working out. These mistakes can cause you to feel tired and unrested at night and can also impact your performance in the gym. Let’s take a look at some of the common exercise mistakes that people make.
Working out too close to bedtime
Exercising shortly before bedtime is one common mistake that can interfere with your sleep. Working out prompts a release of endorphins and hormones that can disrupt your normal sleep cycle. Additionally, the rise in body temperature associated with exercise can take several hours to return to its pre-exercise level, making it hard to fall and stay asleep.
If you’re hitting the gym close to bedtime and find it difficult to sleep afterward, then you may want to adjust your routine. Try adjusting your bedtime accordingly — lift weights first, followed by a warm bath or shower to cool down before you hit the sheets. If all else fails, avoid any strenuous activities within 3 hours of going to sleep.
Doing too much intense exercise
Too much energetic, high-intensity exercise can actually be detrimental to your sleep. If you have just completed a session of sprints or weightlifting, your body is still in an energized state. This can make it more difficult to transition from a wakeful state to a relaxed state in order to fall asleep. Additionally, heightened states of adrenaline after intense activity can make it harder for some people to be able to drift off into deep sleep quickly due to feelings of being “wired” and “pumped up.”
It is important that if you are someone who does high-intensity exercise such as running, cycling, and weightlifting that you monitor the timing of your workouts. Make sure not to do them right before bedtime or even too close; ideally these activities should be done at least four hours before trying to drift off or else they may disrupt your sleep pattern. Try incorporating low-impact activities like yoga and walking into your fitness routine; these activities require less energy yet still help keep you active and improve stamina over time – with the bonus of having less impact on nighttime sleep quality!
Not getting enough rest
Not getting enough rest is a common exercise mistake for many people. Not allowing your body adequate time to rest and recover is critical for proper muscle growth, strength gains, and injury prevention. Your body needs time to repair after a workout and if you don’t give it that time, the strain of working out can become too much for your body and could lead to fatigue or even overtraining. Aim for at least seven hours of sleep a night and ideally eight. If you’re feeling very tired in the middle of the day after working out, it may be an indication that you’re not giving your body enough rest between sessions. Additionally, while napping during the day can be helpful in short-term recovery, extended napping can disrupt normal sleeping patterns and leave you feeling unrested at night. The key is finding a balance between resting sufficiently to allow muscle tissue to repair, but not oversleeping so as to interfere with nighttime sleep cycles necessary for long-term performance gains.
Exercise Tips for Better Sleep
Exercise is important for overall wellbeing, but can it help you sleep better? Working out can have a big impact on your sleep, but it varies based on when you exercise and what type of exercise you do. In this article, we’ll dive into the tips you need to know to navigate the tricky relationship between exercise and sleep.
Exercise during the day
In order to get the most benefit from exercise, it is important to know when to work out. Research has shown that exercising during the day is more beneficial for quality sleep at night than exercising at night. This is attributed to the circadian rhythm, which is a 24-hour internal clock that dictates when we naturally wake and sleep. Working out in the evening opens up cortisol levels and raises body temperature which can interfere with falling asleep.
The intensity of exercise should also be considered when looking for better sleep. Low-impact activities such as walking or yoga can help your body relax for around 30 minutes before bedtime, allowing you to slip into a peaceful state of sleep. However, higher-intensity activities such as jogging or weightlifting should be done earlier in the day when your body has more energy to expend on physical activity and more time to cool down afterwards.
Finally, it’s important that you listen to your body and don’t overdo it – too much exercise can eventually lead to fatigue and disturbed sleeping patterns if done too close to bedtime. Consistency is key; regular daily exercise will provide you with a healthy dose of energy during the day while still allowing an orderly pattern of restful sleep at night.
Stick to low-intensity workouts
When it comes to exercise and sleep, sometimes less is more. High-intensity workouts dramatically increase your heart rate and body temperature, both of which can have a stimulating effect that makes it harder to drift off when you finally hit the pillow. On the other hand, light or moderate exercise can help to relax your body and mind, promoting better sleep quality and a faster transition into sleep.
It’s best to stick to lighter forms of exercise such as gentle yoga stretches, walking or light weightlifting for at least one or two hours before you plan on relying on a good night’s rest. However, take note that not everyone responds the same way – some individuals may find it difficult to relax after any level of exertion. Experiment with different types of routines to figure out which works best for you whilst listening carefully to how your body responds.
Avoid caffeine and alcohol
When it comes to training to improve sleep, avoiding certain substances is just as important as getting enough exercise. It is essential to avoid caffeine and alcohol before bedtime. Caffeine can take several hours for your body to metabolize and still has an effect on your ability to fall asleep several hours later. Likewise, alcohol may have a sedative effect when you first consume it, but leads to fragmented sleep shortly thereafter. Consuming more than a moderate amount of alcohol before bedtime can decrease your quality of sleep and cause you difficulty in eventually falling asleep.
Certain activities such as meditation, yoga or reading can help iMprove your overall quality of sleep as well. Deep breathing exercises or progressive muscle relaxation techniques can be extremely beneficial too. Spending some time focusing on these practices alone before going to bed is one of the easiest ways to incorporate them into your regular routine.
Other Sleep Tips
Exercise is a great way to stay healthy and fit, but did you know that it can also help you get better sleep? Working out can help your body relax and reduce stress levels that are keeping you awake at night. However, exercise isn’t the only way to improve your sleep; there are several other tips that can help you get a good night’s rest. Let’s take a look at some of these other sleep tips.
Establish a consistent sleep routine
Establishing and maintaining a consistent sleep routine is one of the most important steps you can take toward ensuring refreshing restful sleep. By following the same pre-sleep routine each night, your body and brain will become conditioned to recognize the behavior and associate it with bedtime. This will help to get you into a regular sleep rhythm. A few tips that may help to establish a consistent sleep routine include:
-Set a bedtime, and try not to vary it by more than half an hour on consecutive nights.
-Avoid or reduce caffeine intake in the late afternoon or evening.
-Relax before going to bed, listen to soothing music or read something calming before you turn out the lights.
-Turn off electronic devices at least one hour before bedtime so your mind can begin winding down for sleep.
-Keep the bedroom cool and dark – use light-blocking curtains or a sleeping mask if you need to blackout completely for undisturbed restful sleep.
-Exercise during the day, but not too close to your planned bedtime as it may disrupt your ability to drift off easily at night.
Avoid screens before bed
In the hours before bedtime, it’s a good idea to avoid digital screens. That means any device with a screen, such as computers, tablets, smartphones and televisions. Using these devices may increase alertness and interfere with the natural transition to sleep. The light that these devices emit is known as “blue light” and research suggests that blue light exposure can make people more alert and suppress melatonin production — a hormone that helps control your sleep/wake cycle.
To get the most out of your sleep routine, try to limit digital screen time in the hours leading up to bedtime. Instead of using screens late at night, opt for activities such as reading or listening to music that won’t stimulate your brain too much and will help you relax. It’s also important to make sure that you maintain a comfortable temperature in your bedroom and block out all sources of light — including any lights coming from electronics or outside noise. Doing these things will help you wind down from a long day and get into the ideal sleeping environment for quality slumber.
Make your bedroom a comfortable sleep environment
Creating a sleep-friendly environment starts with your bedroom. Investing in comfortable bedding and blackout curtains can help promote a restful sleeping atmosphere. Keeping the bedroom dark, cool, and quiet helps the body to relax and get ready for sleep. Other important ways to make sure your bedroom is perfect for sleep include clearing out clutter, taking away electronics like phones or TVs, and using relaxing scents such as lavender. Creating a comfortable environment will help train the body to easily transition into sleep mode when it’s time to go to bed each night.
In conclusion, it appears that the answer to this question is highly individual and based on personal preferences and body types. Some people may find their physical activity keeps them awake at night while others may find that exercise helps them feel more energized and ready for sleep. Ultimately, it is important to pay attention to your individual reactions to physical activity and how you respond. Experiment with different types or timing of your exercise routine until you find a combination that works best for you. Pay close attention to how much energy you have throughout the day, as well as how easy or difficult it is to fall asleep in the evening after working out. If you can’t seem to shake feeling too energized directly before bed, try a slow and gentle breathing exercise, stretching routine or light yoga practice in lieu of an intense workout session too close to your normal sleeping time.
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