Best time to exercise for sleep: Top 3 proven tips 2024

Timing Exercise for Better Sleep Quality

When it comes to improving sleep quality, best time to exercise for sleep can make a significant difference. For quick tips:

• Morning exercise: Great for early melatonin release and sunlight exposure.
• Afternoon exercise: Helps stabilize body temperature and promote drowsiness.
• Evening exercise: Benefits deep sleep if done at least 90 minutes before bed.

Regular exercise contributes immensely to sleep hygiene, enhancing sleep duration and quality. However, the optimal time to exercise isn’t one-size-fits-all—factors like your chronotype, age, and specific health conditions play roles.

I’m Ben Trapskin, the creator of Yawnder. My journey into understanding the best time to exercise for sleep started with my own sleep struggles and has been honed by years of research and collaboration with sleep experts.

Understanding the Relationship Between Exercise and Sleep

Exercise and sleep share a bidirectional relationship. This means they influence each other in multiple ways. When you exercise regularly, you can expect better sleep. Conversely, poor sleep can result in lower physical activity levels the next day.

How Exercise Improves Sleep Quality

Regular physical activity offers numerous benefits, including better sleep. Moderate to vigorous exercise can help you:

• Fall asleep faster
• Spend less time awake in bed
• Reduce daytime sleepiness

For example, studies show that college students who exercise during exam periods experience less stress and better sleep. Similarly, older adults who maintain an active lifestyle report improved sleep quality.

Exercise and Sleep Disorders

While exercise can improve sleep for many, it also has specific benefits for those with sleep disorders. For instance, people with obstructive sleep apnea (OSA) often find relief through regular aerobic exercise. One study even found that exercise reduced OSA symptoms without any significant weight loss.

However, manual labor jobs might not offer the same sleep benefits. These roles often lead to aches and pains, which can disrupt sleep. Additionally, long working hours can increase stress and fatigue, further impacting sleep quality.

Sleep Hygiene and Exercise

Good sleep hygiene involves healthy habits that promote better sleep. Exercise is a crucial part of this. By integrating regular physical activity into your routine, you can improve your sleep hygiene. This means:

• Maintaining a regular sleep schedule: Exercise can help regulate your circadian rhythm.
• Creating a relaxing bedtime routine: Physical activity can reduce stress and anxiety, making it easier to wind down.

The Impact of Poor Sleep on Exercise

Just as exercise can improve sleep, poor sleep can negatively affect your exercise routine. Insufficient or poor-quality sleep often leads to lower energy levels and reduced physical activity. This creates a cycle where poor sleep leads to less exercise, which in turn leads to even worse sleep.

One study found that poor sleep quality often results in less physical activity the following day. This highlights the importance of maintaining both good sleep hygiene and a consistent exercise routine.

“Exercise and sleep together are the bedrock of good health,” says family physician Christopher Lauricella, DO.

Conclusion

Understanding the bidirectional relationship between exercise and sleep can help you optimize both. By incorporating regular exercise into your life, you can improve your sleep quality, which will, in turn, make it easier to stay active. This positive cycle can lead to better overall health and well-being.

Next, we’ll dig into the best time to exercise for sleep, considering factors like your chronotype, circadian rhythm, and individual needs.

Best Time to Exercise for Sleep

Morning Exercise Benefits

Exercising in the morning can be a game-changer for your sleep quality. Morning workouts help stimulate earlier melatonin release, which is crucial for regulating your sleep-wake cycle. Melatonin is the hormone that signals your body it’s time to sleep.

Sunlight exposure during morning exercise also stabilizes your circadian rhythm. This is your internal body clock that tells you when to sleep and wake up. Stabilizing it can make it easier to fall asleep at night and wake up refreshed.

Case Study: A study found that people who exercised outdoors in the morning had better sleep quality and felt more alert during the day. They also reported falling asleep faster at night.

Afternoon Exercise Benefits

If you’re not a morning person, don’t worry. Afternoon exercise has its own set of perks. High-intensity exercise in the afternoon can lower levels of orexin, a neurotransmitter that keeps you awake. This drop in orexin levels can make you feel drowsy as bedtime approaches.

Afternoon workouts also help regulate body temperature. During exercise, your core temperature rises, and as it gradually cools down, it mimics the natural cooling process your body undergoes before sleep. This can help you fall asleep faster and enjoy deeper sleep.

Fact: Research shows that people who exercise in the afternoon experience a significant improvement in sleep onset and sleep quality.

Evening Exercise Benefits

Evening workouts can also be beneficial, especially if you’re a night owl. While some people worry that evening exercise might disrupt sleep, recent studies suggest otherwise. Moderate-intensity exercise performed at least 90 minutes before bedtime can actually improve sleep quality.

Evening exercise can increase the time you spend in slow-wave sleep, the most restorative phase of sleep. This can help you wake up feeling more refreshed.

Statistic: A 2013 study found that evening exercise did not negatively impact sleep quality and even increased the proportion of deep sleep.

However, avoid vigorous exercise within an hour of bedtime. This can lead to a rise in core body temperature and endorphin levels, making it harder to wind down.

Individual Factors

The best time to exercise for sleep can vary from person to person. Factors like your chronotype (whether you’re a morning or evening person), age, and underlying health conditions play a role. For example, older adults may benefit more from morning exercise, while younger individuals might find evening workouts more effective.

Quote: “The ‘best time’ is when you can fit it into your schedule consistently,” says exercise physiologist Bianca Spicer.

Tip: If you find it hard to sleep after morning workouts, try shifting your exercise to the afternoon or evening. Experiment to see what works best for you.

Next, we’ll explore how to schedule your exercise routine to maximize sleep benefits.

How to Schedule Your Exercise Routine

Morning Routine

Starting your day with exercise can set a positive tone for the rest of the day. Morning exercise helps to kickstart your metabolism and stabilize your circadian rhythm, making it easier to fall asleep at night.

Aerobic exercises like running or cycling are excellent morning activities. They lift your heart rate and boost endorphin levels, which can improve your mood and reduce stress throughout the day.

Resistance training, such as weightlifting, is also beneficial in the morning. It can help build muscle and increase energy levels, making you more productive.

Tip: Try to get some sunlight exposure during your morning workout. Sunlight helps regulate your internal clock, signaling to your body that it’s time to wake up and be alert.

Afternoon Routine

If you prefer to exercise in the afternoon, you’re in luck. High-intensity exercises like interval training or cardio can be particularly effective during this time. Your body temperature is naturally higher in the afternoon, which can improve performance and reduce the risk of injury.

Weightlifting in the afternoon can also be advantageous. Your muscles are more flexible and your strength levels are at their peak, making it an ideal time for resistance training.

Fact: Studies show that afternoon workouts can help lower levels of orexin, a neurotransmitter that keeps you awake, making you feel more relaxed as bedtime approaches.

Evening Routine

Evening exercise can be a great way to unwind after a long day. However, it’s essential to choose the right type of exercise to avoid disrupting your sleep.

Light aerobic exercises like walking or gentle cycling are excellent choices. They can help reduce stress and anxiety without significantly raising your core body temperature.

Yoga and stretching are also highly recommended for evening workouts. These activities promote relaxation and can help you transition into a restful state, preparing your body for sleep.

Statistic: A study found that moderate-intensity exercise performed at least 90 minutes before bedtime can improve sleep quality and increase the time spent in slow-wave sleep, the most restorative phase of sleep.

Tip: Avoid vigorous exercise within an hour of bedtime. High-intensity activities can raise your core body temperature and endorphin levels, making it harder to wind down.

By tailoring your exercise routine to your daily schedule and preferences, you can maximize the sleep benefits. Next, we’ll dive into special considerations for different age groups to help everyone find their best routine.

Special Considerations for Different Age Groups

Exercise for Older Adults

For older adults, regular exercise is crucial for maintaining sleep quality and overall health. As we age, sleep can become more fragmented and less restorative, but incorporating the right amount of physical activity can make a big difference.

30 minutes daily: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This can include walking, swimming, or light aerobic activities. Consistency is key to reaping the benefits.

Reduced risk of falls: Regular exercise improves balance and strength, which helps reduce the risk of falls—a common concern for older adults. Activities like Tai Chi or gentle yoga can be particularly beneficial for enhancing stability.

Improved immune function: Staying active boosts the immune system, making it easier to fight off infections and illnesses. This is especially important for older adults, whose immune responses may be weaker.

Cognitive decline: Exercise has been shown to slow down cognitive decline. Engaging in physical activities can help maintain brain health and improve cognitive function, which contributes to better quality sleep.

Exercise for Young Adults

Young adults often face unique challenges that can affect their sleep, such as stress from school or work. Exercise can be a powerful tool to combat these issues.

Stress reduction: Physical activity is a great way to reduce stress. Aerobic exercises like running, cycling, or even dancing can help lower cortisol levels, the hormone responsible for stress, leading to a more relaxed state.

Improved mood: Exercise releases endorphins, which are natural mood lifters. This can help alleviate symptoms of anxiety and depression, contributing to a more positive outlook and better sleep.

Better sleep onset: Regular exercise can help you fall asleep faster and enjoy deeper sleep. Aim for activities that lift your heart rate, such as cardio workouts or interval training, but try to complete them at least a few hours before bedtime.

By understanding the specific needs of different age groups, you can tailor your exercise routine to maximize benefits. Next, we’ll answer some frequently asked questions about the best time to exercise for sleep.

Frequently Asked Questions about Best Time to Exercise for Sleep

Is it better to exercise in the morning or evening for better sleep?

Morning Benefits: Exercising in the morning can help stabilize your circadian rhythm, making it easier to fall asleep at night. Morning workouts also boost endorphins, which can improve your mood throughout the day. Plus, exposure to sunlight during morning exercise can help regulate melatonin production, aiding in better sleep.

Evening Benefits: Evening exercise can be beneficial if you struggle with nighttime awakenings. Light to moderate activities like yoga or walking can promote deep sleep and reduce the number of times you wake up during the night. However, avoid vigorous exercise within an hour of bedtime to allow your body temperature to cool down.

Individual Preference: The best time to exercise is when you can consistently fit it into your schedule. If you find that exercising at one time of day leads to better sleep, stick with that routine. Everyone’s body responds differently, so it’s important to find what works best for you.

When should you exercise for a good night’s sleep?

To optimize sleep, aim to finish your workout at least 1 to 2 hours before bedtime. This allows your endorphin levels to normalize and gives your body time to wind down. High-intensity workouts are best done earlier in the day, while light to moderate exercises can be performed in the evening.

Endorphin Levels: After exercise, endorphin levels are liftd, which can make you feel more awake. Allowing some time for these levels to decrease can help you transition into a more relaxed state suitable for sleep.

Brain Wind Down: Your brain needs time to shift from an active state to a restful one. By stopping exercise 1 to 2 hours before bed, you give your mind the chance to wind down and prepare for sleep.

What is the best exercise for insomnia?

If you suffer from insomnia, incorporating regular exercise can significantly improve your sleep quality.

Cardio Workouts: Aerobic exercises like running, swimming, or cycling can help you fall asleep faster and enjoy deeper sleep. Aim for moderate-intensity workouts, which are effective in reducing sleep latency and improving overall sleep quality.

Moderate-Intensity: Activities such as brisk walking, light jogging, or dancing can be particularly beneficial. Studies have shown that moderate-intensity exercise can help manage sleep disorders like insomnia by decreasing the time it takes to fall asleep and reducing nighttime awakenings.

Sleep Apnea Improvement: Regular physical activity can also help improve sleep apnea symptoms. Exercises that improve cardiovascular health and reduce body weight can alleviate the severity of sleep apnea, leading to better sleep.

By understanding the best times and types of exercise for sleep, you can tailor your routine to fit your needs and improve your sleep quality. Next, let’s explore how to schedule your exercise routine effectively.

Conclusion

At Yawnder, we understand how crucial good sleep is for overall health and well-being. That’s why we focus on providing you with the best sleep products and expert evaluations to help you achieve optimal rest.

Yawnder’s Sleep Products: We offer a wide range of sleep products designed to improve your sleep quality. From mattresses to sleep masks, our products are carefully curated to meet various sleep needs. For instance, our Anssil Best Smart Mattress is engineered to support your body in all the right places, ensuring you wake up feeling refreshed.

Expert Evaluations: Our team of sleep experts continually evaluates new products and techniques to bring you the most effective solutions. We also provide detailed reviews and buying guides to help you make informed decisions. Our Mattress Buying Guide is a great resource if you’re looking to upgrade your sleep setup.

Custom Advice: We believe that personalized advice can make a world of difference. Whether it’s the best time to exercise for sleep or the right type of mattress for your needs, our experts are here to guide you. We encourage you to explore our Sleep Study services for a more custom approach to improving your sleep.

By incorporating the right exercise routine and using quality sleep products, you can significantly improve your sleep quality. The key is consistency and finding what works best for you. For more insights and tips on improving your sleep, visit our blog and explore our range of expert-reviewed sleep products.