Should You Exercise Before Bed? Benefits, Myths and Tips

Introduction

When it comes to staying healthy and active, there’s no better way to do so than by exercising. But is there a time of day that’s best for working out? For some people, exercising before bed may be a great option. In this article, we’ll discuss the potential benefits and drawbacks of working out before bed, as well as tips on how to create your own pre-bed exercise routine.

Benefits of Exercising Before Bed

Working out before bed has several potential benefits, including improved muscle strength and endurance, lower stress levels, and increased metabolism. Let’s take a closer look at each one:

Improved Muscle Strength and Endurance

According to a study published in the Journal of Sports Medicine, exercise before bed can help improve muscle strength and endurance. The study found that participants who worked out before bed had significantly higher muscle strength and endurance than those who did not exercise before bed.

Lower Stress Levels

Exercise is well known to reduce stress levels, and this is especially true when done before bed. A study published in the International Journal of Sport Psychology found that participants who exercised before bed experienced a significant decrease in stress levels compared to those who did not exercise.

Increased Metabolism

Exercising before bed can also help boost your metabolism. According to a study published in the American Journal of Physiology, participants who worked out before bed had an increase in their resting metabolic rate (RMR) the following morning, which means their bodies were burning more calories even when they were not actively exercising.

When Not to Exercise Before Bed

While there are many potential benefits to working out before bed, there are certain times when it’s best to avoid exercising. Here are two situations when you should avoid exercising before bed:

Too Close to Bedtime

If you exercise too close to your bedtime, it can interfere with your sleep. According to the National Sleep Foundation, it’s best to avoid any strenuous activity within three hours of your bedtime. This will allow your body time to relax and wind down before you go to sleep.

Late-Night Eating

If you plan on eating a late-night snack, it’s best to avoid exercising right before bed. According to a study published in the journal Nutrition & Metabolism, eating and exercising at the same time can interfere with your body’s ability to properly digest and absorb nutrients. So if you plan on having a late-night snack, it’s best to wait at least an hour after eating before you work out.

How to Create a Pre-Bed Exercise Routine

Now that you know some of the potential benefits and drawbacks of exercising before bed, let’s talk about how to create your own pre-bed exercise routine. Here are three steps to get started:

Choose a Time

The first step is to decide on a time for your pre-bed workout. As mentioned earlier, it’s best to avoid exercising too close to bedtime. So if your bedtime is 10 PM, it’s best to start your workout no later than 7 PM. This will give you enough time to cool down and relax before you go to sleep.

Select an Exercise

Once you’ve chosen a time for your workout, it’s time to select an exercise. There are many different types of exercises you can do before bed, such as low-impact cardio, stretching, and yoga. Pick an exercise that you enjoy and that fits your fitness level. If you’re new to exercise, start off with something low-intensity like walking or light jogging.

Set Goals

The final step is to set goals for yourself. Setting goals can help keep you motivated and focused on your pre-bed exercise routine. Start off by setting small, achievable goals, such as walking for 20 minutes three times per week. As you become more comfortable with exercise, you can gradually increase the intensity and duration of your workouts.

Types of Exercises to Do Before Bed

Now that you know how to create a pre-bed exercise routine, let’s look at some of the best types of exercises to do before bed. Here are three popular options:

Low-Impact Cardio

Low-impact cardio exercises, such as walking or jogging, are excellent choices for a pre-bed workout. These types of exercises don’t require a lot of energy, but still provide a good cardiovascular workout. Plus, they’re gentle on your joints and easy to do in the comfort of your own home.

Stretching

Stretching is another great option for a pre-bed workout. Stretching helps to relieve tension and increase flexibility. It’s also a great way to relax your mind and body before bed. Try doing some basic stretches, such as neck rolls and leg stretches, to help loosen up your muscles before you turn in for the night.

Yoga

Yoga is another great type of exercise to do before bed. Yoga combines breathing, meditation, and physical poses to help you relax and unwind before bed. It’s also a great way to increase flexibility and strengthen your core muscles. Try doing some basic yoga poses, such as Child’s Pose and Cat-Cow, before bed for a relaxing and energizing workout.

Sleep Quality and Exercising Before Bed

Exercising before bed can also help improve your sleep quality. Let’s take a look at how exercise affects your sleep:

Exercise and the Release of Endorphins

Exercising before bed can help release endorphins, which are hormones that promote feelings of happiness and relaxation. Endorphins can help reduce stress and anxiety, which can lead to a better night’s sleep.

Boost in Energy Levels

Exercising before bed can also help give you a boost in energy levels. A study published in the journal Psychophysiology found that participants who exercised before bed experienced an increase in their energy levels the following morning. This suggests that exercising before bed can help you feel more alert and energetic during the day.

Tips for Working Out Before Bed

Here are a few tips to keep in mind when working out before bed:

Allow Enough Time for Recovery

It’s important to allow your body enough time to recover after a workout. Allow at least 30 minutes for your body to cool down and relax before going to bed. This will help ensure that you get a restful night’s sleep.

Stay Hydrated

Be sure to stay hydrated before and after your pre-bed workout. Drinking plenty of water before bed can help your body recover faster and prevent dehydration. Aim to drink at least 8 ounces of water before bed.

Avoid High-Intensity Workouts

Finally, try to avoid high-intensity workouts before bed. High-intensity workouts can leave you feeling energized and alert, which can make it harder to fall asleep. Stick to low-intensity exercises, such as walking or stretching, for a more peaceful night’s sleep.

Common Myths About Exercising Before Bed

Despite the potential benefits of working out before bed, there are several myths about late-night exercise that need to be debunked. Let’s take a look at two of the most common myths:

Exercise Will Keep You Awake

One of the most common myths about exercising before bed is that it will keep you awake. However, this isn’t necessarily true. While it’s true that exercising can give you a boost of energy, it can also help you relax and wind down before bed. As long as you don’t exercise too close to bedtime, you should be able to get a good night’s sleep.

Late-Night Workouts Are Unhealthy

Another myth is that late-night workouts are unhealthy. However, this isn’t necessarily true. As long as you follow the guidelines mentioned earlier, such as avoiding eating too close to bedtime and allowing enough time for recovery, exercising before bed can be just as beneficial as any other time of day.

Conclusion

Exercising before bed can provide numerous health benefits, including improved muscle strength and endurance, lower stress levels, and increased metabolism. Just be sure to avoid exercising too close to bedtime and late-night eating, and be sure to allow enough time for recovery. Finally, remember to stay hydrated and avoid high-intensity workouts before bed. With these tips in mind, you should have no problem creating a pre-bed exercise routine that works for you.