Exercising regularly is essential for overall health and wellbeing. But when is the best time to exercise to get a good night's sleep? Aerobic exercise can cause the body to release endorphins, which can create a level of activity in the brain that keeps some people awake. Therefore, it is recommended to exercise at least 1 or 2 hours before going to bed, so that the levels of endorphins have time to disappear and “the brain has time to relax”. Exercise also improves sleep for many people, as moderate to intense exercise can increase the quality of sleep by reducing the onset of sleep and reducing the amount of time they stay awake in bed during the night.
In addition, physical activity can help relieve daytime sleepiness and, for some people, reduce the need for sleep medications. Optimizing your exercise routine can help you sleep better, and getting enough sleep can promote healthier levels of physical activity throughout the day. Recent studies have questioned the idea that exercising too late in the day could disrupt sleep. Those who exercised in the morning tended to fall asleep faster, but those who exercised at night slept more soundly and woke up less frequently during the night.
Everyone responds to exercise differently, so there's no single routine that guarantees improved sleep. However, moderate to intense physical activity may decrease the risk of excessive weight gain, which in turn makes a person less likely to have symptoms of obstructive sleep apnea (OSA). It may also help people with insomnia fall asleep faster, leading some researchers to recommend aerobic exercise as a treatment for the disorder. When it comes to getting a good night's sleep, it is important to consider when you are exercising.
Exercising too close to bedtime can make it difficult to fall asleep and reduce total sleep time. Therefore, it is recommended to exercise at least 1 or 2 hours before going to bed so that your body has enough time to calm down and allow your parasympathetic nervous system to kick in, allowing you to relax before sleeping. Everyone responds differently to exercise, so it is important to experiment with different times and routines until you find what works best for you.