Is Exercising Before Bed Good? 3 Good Sleep Exercises
A lot of people have the habit of exercising at night to help them sleep better. So is exercising before bed good? Let's learn about this together!
Despite the obvious benefits of exercise on sleep, there is much debate about the best time of day. for physical activity. In particular, whether exercising before bed is good is the question that many people are most interested in. Questions such as whether to practice abs before going to bed or effective deep sleep exercises… will all be answered in the article below!
1. How does exercise affect sleep?
Regular exercise has many benefits, including improved sleep. Whether it's just a simple movement during the day or exercises before going to bed to help you sleep better, it has a little effect on the mechanism of sleep.
Regular exercise can improve sleep.
Physical activity promotes relaxation, reduces anxiety, and balances the internal biological clock. Thereby, increasing the quality of sleep and besides, the exercise also reduces daytime sleepiness and the need to use sleeping pills at night.
2. Is it good to exercise before bed?
In the past, many people believed that exercising before going to bed could make it difficult for them to sleep. get a good night's sleep. However, this is not entirely true. Studies have found that exercising “the right way” in the evening has no effect on your sleep.
Whether you choose to practice yoga before bed or weight loss exercises before going to bed, it is important to keep the timing in mind. Exercise duration and intensity so as not to affect your ability to fall asleep and maintain sleep quality.
Do light exercise before going sleep makes it easier to sleep.
In general, if you're planning to do your exercises before bed, it's best to maintain a light to moderate intensity. medium. This level helps you fall asleep faster and get better quality sleep. At the same time, you must complete the exercise at least 60 - 90 minutes before going to bed. This will give your body enough time to recover and relax.
3. Optimal exercise time for better sleep
Current science shows that there is no universally best time of day to exercise for sleep. Instead, the optimal exercise time depends on individual factors such as age, health status.
To see the obvious benefits to sleep, most experts and WHO recommends exercising at least 150 minutes per week, averaging 30 minutes per day.
It is recommended to exercise regularly to maintain both health and sleep quality overall sleep.
You can exercise at any time of the day to improve your sleep. Each individual should determine what time works best for his or her schedule and body. For example, if you're not a morning person, try scheduling exercise before bed when you're having more energy. For people at risk for high blood pressure, they may improve sleep quality and blood pressure more when exercising in the morning.
4. Exercise before going to bed
Not all bedtime exercise helps you sleep better. If you do intense exercise like aerobics, HIIT close to bedtime can be counterproductive. During an intense workout, your heart rate and body temperature rise, you'll get a boost in energy and the release of endorphins. These changes are all healthy, but not so good for your bedtime routine. Because endorphins stimulate the nervous system and increase the heart rate excessively, making it difficult to fall asleep.
The best exercises to do before going to bed are gentle intensity, including: yoga, meditation or pilates.
5. Tips to relax after evening exercise
In addition to paying attention to whether exercising before bed is good, you should also maintain a relaxation routine after physical activity. to enhance your sleep health.
In which, building a comfortable sleeping environment is the most optimal way. Make sure your mattress can "soothe" your muscles after a workout, not add to the feeling of tension and discomfort. Ru9 Mattress is an interesting suggestion that you can refer to!
Ru9 mattress is one of the accessories to help you relax and recover after effective movement.
With multi-layer foam design, lines Original mattress and Nest mattress are all capable of effectively releasing pressure for the body to relax completely. Memory Foam technology conforms to every curve of your body, providing the essential support and comfort you need to begin your journey to a good night's sleep.
For the most accurate answer to the question of whether exercising before sleeping is good, you should experience it yourself to find out. an exercise schedule that works for you. Because the best time to be active is the time that suits you best. But try hard to exercise regularly, whenever possible!