The best time to exercise sport for body to improve your sleep
Most experts agree that exercise is an important part of
sleep quality. Regular exercise, and even short periods of exercise, improve
total sleep time, sleep quality, and the time a person spends sleeping.
Exercise also helps reduce symptoms of sleep disorders such as sleep apnea or
sleep-related movement disorders.
Despite the obvious benefits of exercise on sleep, there is
an ongoing debate about the best time of day to exercise for optimal sleep.
Studies on the relationship between the timing of exercise and sleep have been
conducted over a wide population, which makes it difficult to draw clear
conclusions. However, researchers are gradually beginning to understand the
various advantages of exercising at certain times of the day.
What is the best time of day to exercise for better sleep ?
Current science suggests that there is no single universal
preferred time for exercise to sleep. Instead, the optimal exercise time is
likely to depend on individual factors such as your chronotype, your age, and
any underlying health conditions.
To see the benefits of sleep, most experts recommend doing
at least 150 minutes of exercise a week, which should be 30 minutes for five
days a week. Research shows that the total duration of sleep increases only
after workouts of at least an hour, although this may depend on the type of
exercise.
For example, people at high risk of developing hypertension
may notice a greater improvement in sleep quality and blood pressure during the
night after exercising in the morning.
Exercise and
circadian rhythm
Aerobic exercise in the morning or afternoon stimulates the
early release of melatonin and changes the circadian rhythm forward. For people
who exercise outdoors, morning exercise may have the added benefit of exposure
to sunlight.
Research has found that evening exercise may negatively
affect the quality of early sleepers, but not those who stay up at night. This
may be one of the reasons why some people have no difficulty exercising at
night, while others struggle to sleep afterwards.
In one of the few studies that allowed participants to
maintain a regular exercise routine during the study instead of assigning a new
one, there was no significant effect on the sleep quality of people exercising
in the morning versus in the evening. We may naturally tend to exercise at a
time of day that fits perfectly with our chronotype.
For professional athletes and others who cannot choose their
training schedule, getting melatonin after an evening workout session may help
reset the circadian rhythm and mitigate the effects on sleep quality.
L late night exercise affects sleep
For most people, moderate-intensity exercise doesn't have a
detrimental effect on sleep as long as it stops at least 90 minutes before
bedtime. This time allows endorphin levels and basal body temperature to return
to sleep-friendly levels.
In preparation for bedtime, body temperature decreases,
heart rate slows down, brain waves become slower. By contrast, exercise leads
to an increase in core body temperature, an increase in heart rate, and higher
levels of arousal that are not conducive to sleep. After such logical thinking
training, for many years, experts have advised not to exercise before bedtime.
However, recent studies have found that exercising at night
may not have such a negative effect on sleep or morning ataxia, and may even
increase the percentage of deep sleep.
A 2013 survey found no evidence that evening exercise is
harmful to sleep, and sleep quality recommendations have been updated to
reflect the beneficial effects of exercise on sleep at any time of the day.
Sport helps to relieve anxiety and depression, helps the
mind to relax in preparation for sleep. They also lead to a sharp rise in body
temperature followed by a gradual cooling that mimics the natural fluctuations
of the circadian rhythm and paves the way for sleep.
However, experts warn that vigorous exercise within one hour
of bedtime does not allow time to cool the basal body temperature. This may
delay sleep, affect sleep quality, provoke more night awakenings. To be safe,
people who suffer from insomnia are usually advised to stick to light to
moderate exercise at least four hours before bedtime.
The ideal time window for sleep
Actually your body temperature starts to drop about an hour
or two before bedtime. This temperature shift is an important part of the cooling-down
process that gets you ready for rest.
If you exercise within three hours before going to bed,
which many people do, you raise your body temperature, which can hinder your
sleep.
On the other hand, exercising early in the evening gives you
plenty of time to relax, eat and digest your last meal of the day (don't eat
something too heavy, fatty or spicy if sleep is your priority) before taking a
nap.
And since exercise releases endorphins and brings more
oxygen to the brain, doing it closer to bedtime - but not too close - may help
you get the right mindset for sleep.
One 2018 review in the journal Sports Medicine found that
evening exercises actually helped people fall asleep faster and spend more time
in deep sleep phases, as they were completed at least an hour before bedtime.
Exercising at night may be more physically rewarding, as research has found
that it takes about 20% to reach exhaustion in the evening compared to in the
morning.
It should be noted that a person's sleep habits, types of workouts
and age can all affect the ideal exercise window. These days, you exercise in
the morning - which I found neither helps nor harms the quality of sleep.
However, she warned that people who have difficulty sleeping all night and tend
to wake up very early should avoid morning workouts, as they can train your
body to keep waking up at that time.
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