Exercise is known to bring about numerous benefits, from weight loss to improved mental health and better sleep quality. However, with busy schedules and crowded gyms, many individuals choose to work out in the evenings. Despite the convenience, sleep expert Adeel Ul-Haq from BunkBeds.co.uk warns that this habit could be detrimental to one’s health.
Adeel explains that while light exercises before bedtime can aid in falling asleep faster and spending more time in deep sleep, engaging in high-intensity workouts like weight training in the evening can have the opposite effect. Research shows that a 90-minute intense workout session in the evening, especially within an hour of bedtime, can reduce overall sleep quality. To ensure better sleep quality, it is advised to start a 90-minute workout no later than 6:30 pm if planning to sleep by 10 pm, allowing for a two-hour gap between exercise and bedtime for endorphins, adrenaline, and body temperature to decrease.
Poor sleep quality resulting from late-night exercise can lead to various health issues, including a weakened immune system, lack of focus, and more severe conditions such as heart disease, diabetes, and high blood pressure. Adeel recommends opting for less strenuous exercises if working out later in the evening, such as yoga, leisurely walking, or swimming, while avoiding activities that significantly elevate heart rate close to bedtime.
In addition to exercise, there are simple steps individuals can take to enhance sleep quality, such as establishing a consistent bedtime routine, turning off electronic devices at least 30 minutes before bed, ensuring a quiet and dark sleeping environment, and maintaining a slightly cooler room temperature. Adeel suggests that if having trouble falling asleep, one should avoid lying in bed awake and instead move to another room to read a book in dim light until feeling drowsy.
Quality sleep is essential for both mental and physical wellbeing, allowing the body to repair and recharge effectively. By being mindful of the type and timing of exercise and adopting healthy sleep habits, individuals can prioritise their overall health and wellbeing.