How long should you wait before going to sleep after exercising

The practice of physical activity at the end of the day, and in particular in the evening, can influence the quality of your sleep. To limit the risk of disturbances, how long should you wait between the workout and the moment of going to bed? Physical exercise is often positively associated with the quality of sleep, due to the combined effect of fatigue, relaxation, and well-being induced by physical activity. However, things are not so simple. A Canadian team (Concordia University) cross-referenced data from fifteen “solid” international studies to determine, in adults, the effect of a physical exercise session in the hours before bedtime.

Timing Matters: The Importance of Waiting Periods

More or Less Than Two Hours

The authors focused their attention as a priority on variables such as the timing of exercise (early or late evening) and the number of hours between the end of a workout and bedtime (less than two hours, about two hours, and two to four hours). Secondary variables included level of physical fitness, type of exercise, and its intensity and duration. The researchers explain in essence: “Overall, when exercise is completed more than two hours before bedtime, there are benefits in terms of sleep quality, including the facilitation of the initial phase — falling asleep — and increasing the total duration.”

In contrast, when exercise is completed less than two hours before going to bed, there is a negative impact on sleep quality, as people take longer to fall asleep and sleep duration decreases. Obviously, this is aggregate data, which particular cases may dispute.

Why Two Hours?

The two-hour window is significant because it allows the body to transition from a state of heightened arousal—characterized by increased heart rate and adrenaline—to a more relaxed state conducive to sleep. During exercise, your body temperature rises, and it takes time to cool down and return to a baseline level, which is necessary for falling asleep. Allowing at least two hours helps the body to initiate this cooling process naturally, aligning with the circadian rhythm that signals the body it’s time to rest.

The Effects of Exercise Timing on Sleep Cycles

When exercise is done too close to bedtime, the body’s natural sleep cycle can be disrupted. The increase in adrenaline and heart rate can interfere with the body’s ability to produce melatonin, the hormone responsible for regulating sleep. This can lead to difficulties in both falling and staying asleep. By completing your workout a few hours before bed, you give your body the chance to naturally decrease adrenaline levels and return to a state of calm conducive to sleep.

Exercise Type and Sleep Quality

Cycling: The Most Beneficial for Sleep

Other aspects of the analysis show in particular that cycling was found to be the most beneficial physical activity both for falling asleep and for the deep sleep phase. The rhythmic and steady nature of cycling may promote relaxation and a gradual cooling down of the body, which enhances the onset of sleep. Cycling also tends to be a less jarring exercise compared to other high-impact activities, which might contribute to its positive effects on sleep.

Cycling offers a unique balance of cardiovascular activity and muscle engagement without overwhelming intensity. This makes it an ideal option for those looking to exercise later in the day. A leisurely bike ride in the early evening might be just what’s needed to help you unwind and prepare for a restful night.

The Impact of Intensive Exercises

Intensive exercises lasting 30 to 60 minutes markedly improve the initial phase of sleep. Such workouts can elevate heart rate and energy expenditure, which can lead to increased fatigue and a more rewarding sense of restfulness once the body cools down. However, the timing of these exercises is crucial—performed too close to bedtime, they can have the opposite effect, leading to restlessness.

Finding the Balance

When it comes to intensive workouts, balance is key. Engaging in high-intensity interval training (HIIT) or a vigorous cardio session too close to bedtime can leave you feeling wired rather than tired. Aim to finish these types of workouts at least two to three hours before bed to allow your body ample time to wind down.

Other Exercises: A Mixed Bag

• Yoga and Stretching: These activities are generally relaxing and can be performed closer to bedtime. They help in unwinding and reducing stress levels, which can be beneficial for sleep. A gentle yoga session focusing on deep breathing and stretching can promote relaxation and mental clarity, helping you transition smoothly from wakefulness to sleep.
• Running and HIIT: High-impact or high-intensity interval training exercises should ideally be done earlier in the evening. They can be stimulating and may take longer for the body to recover from in terms of lowering heart rate and adrenaline levels.

Tailoring Exercise to Your Sleep Needs

Not all exercises are created equal when it comes to promoting sleep. It’s essential to choose activities that align with your body’s response and personal preferences. For instance, some individuals may find that a brisk walk post-dinner helps them sleep better, while others might benefit from a calming Pilates session. Experiment with different types of exercise and observe how each affects your sleep patterns.

The Role of Regularity and Routine

The experts stress the importance of sticking to a regular schedule, as exercising from day to day at different times of the evening could disrupt sleep. Developing a consistent routine helps set your body’s internal clock, making it easier to fall asleep and wake up at the same time each day.

Benefits of a Regular Exercise Schedule

• Predictable Sleep Patterns: Engaging in physical activity at the same time each day helps the body to anticipate and prepare for sleep at a consistent hour.
• Enhanced Recovery: Regularity allows the body to adapt to the exercise regimen, improving recovery and reducing sleep disturbances.
• Mental Well-being: A steady routine can reduce stress and anxiety, which are common culprits of insomnia.

Crafting a Consistent Routine

Creating a routine that seamlessly integrates exercise into your daily life can be transformative for your sleep. Consider setting a specific time for workouts and adhering to it, much like you would with a work meeting or family dinner. This consistency reinforces your body’s natural rhythms and helps you develop a strong association between exercise, relaxation, and sleep.

Sleep Hygiene Strategies

Finally, it is also about adopting sleep hygiene strategies, such as taking a shower between the end of the exercise session and bedtime, avoiding heavy meals, and drinking enough water before going to bed.

Practical Tips for Better Sleep

• Cool Down Properly: A cool-down period post-exercise can help transition the body into a state conducive to sleep. This might include light stretching or a gentle yoga routine.
• Shower Ritual: A warm shower after exercise can aid in lowering body temperature post-exercise, signaling to the body that it’s time to wind down. Consider incorporating calming scents like lavender or chamomile to enhance relaxation.
• Mindful Eating: Avoid heavy, rich meals late in the evening. Opt for light, easily digestible options if you’re hungry post-workout. Foods like a small bowl of oatmeal or a banana can provide the necessary nutrients without weighing you down.
• Hydration Balance: While it’s important to stay hydrated, try to drink water in moderation closer to bedtime to avoid frequent awakenings during the night. Sipping herbal tea like chamomile can be soothing and hydrating.
• Create a Relaxing Environment: Make your bedroom a sanctuary for sleep. Dim the lights, eliminate noise, and ensure your bedding is comfortable. Incorporate calming colors and minimal distractions to foster a peaceful atmosphere.

The Importance of a Pre-Sleep Routine

Establishing a pre-sleep routine can be highly beneficial for improving sleep quality. This might include activities such as reading a book, practicing mindfulness, or listening to calming music. The goal is to signal to your body that it’s time to prepare for rest, creating a smoother transition from wakefulness to sleep.

Individual Variations and Adjustments

Personalizing Your Routine

Everyone is different, and individual responses to exercise can vary widely. It’s important to pay attention to how your body reacts to different types of activities and timings.

• Track Your Sleep: Consider using a sleep app or journal to monitor how various exercises impact your rest. This data can help you fine-tune your routine. Apps like Sleep Cycle or Fitbit’s sleep tracking feature can provide insights into your sleep patterns and how exercise influences them.
• Listen to Your Body: Some people find they can exercise closer to bedtime without issues, while others may need more time to wind down. Pay attention to your body’s signals and adjust your routine accordingly.
• Consult a Professional: If sleep disruptions persist, consider speaking with a healthcare provider or sleep specialist to address potential underlying issues. They can offer tailored advice and potential interventions to improve your sleep quality.

Common Mistakes and How to Avoid Them

• Overtraining: Engaging in too much physical activity without sufficient rest can lead to burnout and negatively impact sleep. Ensure you’re allowing time for recovery and incorporating rest days into your routine.
• Ignoring Stress Levels: High stress can counteract the benefits of exercise on sleep. Incorporate relaxation techniques such as meditation or deep breathing exercises. Apps like Headspace or Calm can offer guided sessions to help reduce stress.
• Irregular Schedules: Avoid erratic exercise times and bedtime routines, which can confuse your body’s internal clock. Consistency is key in maintaining healthy sleep patterns.

The Role of Nutrition in Sleep and Exercise

Nutrition plays a crucial role in both exercise performance and sleep quality. Consuming balanced meals that include a mix of proteins, carbohydrates, and healthy fats can fuel your workouts and promote better sleep.

• Pre-Workout Nutrition: Eating a small, balanced snack before exercising can provide the energy needed for optimal performance. Options like a banana with almond butter or a smoothie with protein powder are great choices.
• Post-Workout Recovery: Refueling after exercise with a meal rich in protein and carbohydrates aids muscle recovery and replenishes energy stores. Consider grilled chicken with quinoa and vegetables for a nutrient-dense option.
• Sleep-Enhancing Foods: Certain foods can promote better sleep. Incorporate items like cherries, almonds, or turkey into your evening meals for their sleep-supportive properties.

By understanding your unique needs and making informed adjustments, you can enjoy both the benefits of regular exercise and a good night’s sleep. With the right approach, exercise can become a powerful ally in achieving restful, restorative sleep, leading to better overall health and well-being.