There are many varied opinions out there when it comes to exercises before bed. While some people believe it is good for their sleep and overall health, there are those that think that it interferes with sleep. While both schools of thought might have some facts and research findings to back their notion, the verdict is still out there.
If you work out before bed or intend to start, the most important thing is to know the benefits and possible disadvantages. Having this information will ensure that you get maximum benefits from the exercises without ruining your sleep. And to help you out with this below are some crucial things that you should know about exercising before bed.
Effects Differ from One Individual to the Other
The main reason why there are many varying opinions when it comes to exercise before bed is the fact that the impact varies from one person to the other. While some people will have a hard time sleeping after the training, others will not feel any effects, and for many others it will help them sleep better.
Doing some light exercises for a couple of days or a week is one of the best ways to determine the effects of exercise?on your sleep. When doing this, make sure that you keep track on?whether the pre-bedtime training has any impact on how long it takes you to snooze.
Timing is Crucial
The time you choose to workout at night matters a lot, and it will determine whether the exercises have any effect on your sleep or not. For instance, exercising ?just before you jump into bed means that you are more likely to have difficulties falling asleep.
The adrenaline that results from the vigorous activity makes it harder to fall asleep. And so, it is essential to give the body at least a couple of hours to recover before you sleep. Working out at least two hours before bed will make it easier for you to snooze as it relaxes your muscles and is also an excellent way to get rid of stress.
The Exercise Types or Routine Matter a Lot
Keeping the exercise routines simple and efficient is one of the best ways to ensure that your pre-bedtime training does not affect your sleep. It is clear that doing any highly intensive exercise will not only result in a massive flow of adrenaline, but it can also make you too tired to sleep.
Going with some light exercises that involve less intense movements is always the best idea before bed. These workouts are still beneficial to the body but will not lead to the production of excessive amount of adrenaline. Instead, they will help you relax or unwind.
The Post-Exercise Routine Also Matters
What you do after the training can affect your ability to sleep too, and so, the post-exercise routine is as crucial as the actual training. One of the most important things to do is to ensure that you take a shower within 30 minutes after finishing the exercises. Showering with warm water is very relaxing, and it makes it easy to fall asleep. However, cold water can also work well because it will help to restore your core body temperature to the normal range fast.
Transitioning the body back to the regular state after the training is also helpful after the exercises. You can do this with some breathing exercises to ensure that your breathing gets back to normal, gradually. Doing some meditation and other relaxation routines will also be very helpful after your workouts.
You can also do an essential oil massage to help you relax after the exercises and before going to bed. If you have a foot massager it will also be helpful for your tired feet. A foot massage will make the entire body feel relaxed, and so it will be beneficial to your sleep.
Tips to Sleep Well After a Nighttime Workout Session
- Always take a cold shower for 2 to 5 minutes after the exercise to normalize your core temperature before going to bed.
- Avoid exercising in the bedroom because the chances are that you will do very little and the environment is also not suitable for nighttime training.
- Try doing some meditation and deep breathing exercises after the workout to calm your body and relax before going to bed.
- Even if you feel strong enough to continue exercising you should never overdo things because this only causes more harm than good.
Exercising before bed is perfectly okay. And if you do not have a lot of time to spare or have a hectic schedule it ensures that you never have to skip your vital workout sessions. However, it is also essential to make sure that you do it well so that it does not affect your ability to sleep and the quality of rest that you get. Keeping the points above in mind and by following the 4 tips, will make sure you get the best from the exercises and also sleep well.