Know whether exercising before bed will affect your sleep ?

Although it’s a well known scientifically proven fact that regular exercise have several health benefits. One of them is inducing better sleep as it can promote relaxation, reduce anxiety and normalise your internal clock.

People, especially health enthusiasts since older times kept believing that working out before bed can make it harder to get a good night’s rest. But recent scientific studies have proved that this may not be necessarily true. Some scientific researches have found that it’s possible to enjoy exercise close to bedtime without compromising with your sleep.

• Know, what does research say?

Scientific studies have challenged the notion that exercising too late daily can disrupt your sleeping habits.

During a study in 2020, where 12 healthy males visited a lab on three separate nights. All of them did either 30 minutes of moderate intensity aerobic exercises or 30 minutes of moderate intensity resistance training. Every workout session just ended 90 minutes before bedtime.

As all the participants were arranged to sleep in labs, the researchers measured their core body temperature and sleep quality. The final report came to a conclusion that moderate intensity evening workouts do not affect participant's sleep.

Not only this, a common review after analysing 23 studies found that. Evening workouts can improve sleep as long as exercise was done at a moderate intensity. But there must be a gap of one hour between bedtime and finishing up of exercise.

• How much exercise and intensity is helpful for sleep?

Scientific studies suggest that to improve your sleep health, aim for at least 30 minutes of moderate intensity aerobic activity during day or evening. Moreover, regular exercises are quite essential for continuous sleep benefits.

Health authorities and experts strive for 150 minutes of moderate intensity aerobic exercises per week for health benefits. But if you are a athlete or health enthusiasts then no need to exercise extra to your previous workout or game schedules.

• Some other ways that will help in good sleep.

Although staying active and regular exercise is the best way for improving health and sleep quality. But there are several other ways that can be beneficial too.

1. Keeping a constant sleep schedule will help you to improve your sleep quality. Just try to wake up and go to bed at the same time everyday.

2. Health experts advise to turn off television, smart phones, laptops and other electronic devices 30 minutes before bedtime.

3. One can opt for a warm bath, listen to soothing music or do some yoga poses for better sleep.

4. A comfortable cosy temperature is quite essential for a sound sleep. According to health authorities 18.3° C is the best temperature.

5. Just avoid nicotine, alcohol or other caffeine related products before bed. All of them just stimulate functioning of neurons that can effect sleep.

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