Experts Reveal Surprising Reason You Should Never Work Out Before Bed
Daily exercise is part of a healthy lifestyle. According to the Centers for Disease Control and Prevention (CDC), adults should log at least 150 minutes of physical activity per week—that's about 20 to 30 minutes a day. And if you haven't gotten your workout in by nighttime, you might be tempted to sneak in some exercise before bed.
Meet the Experts: Nicole Avena, M.D., research neuroscientist, expert in nutrition and diet, brain health and wellness; Angela Holliday-Bell, M.D., board-certified physician, certified sleep specialist, and host of The Art of Sleep; Aric Prather, Ph.D., sleep expert and co-developer of Headspace's Finding Your Best Sleep program.
But experts say you should think twice: Working out at night could make it harder to fall asleep and stay asleep. And since sleep is crucial for health and wellness, are you really better off skipping exercise or sacrificing shut-eye?
To find out, we asked experts if it's ever a good idea to work out before bed, the best type of exercise to do at night, the best time of day to work out, and more.
Working out before bed won't cause problems for everyone. But many will find that vigorous exercise gives them a burst of energy, raises their body temperature, and disrupts their wind-down—making it harder to fall asleep, says Aric Prather, Ph.D., sleep expert and co-developer of Headspace's Finding Your Best Sleep program.
When you do high-intensity exercise, your body experiences an increase in metabolic rate, adrenaline, blood pressure, and heart rate, and it takes time to return to your normal and relaxed state. 'This means if you were to exercise before you go to sleep, you run the chance of not allowing your body enough time to wind down,' says Nicole Avena, M.D., research neuroscientist, and an expert in nutrition and diet, brain health, and wellness. When your body isn't relaxed before bed, it's harder to fall and stay asleep.
Working out can also increase your body temperature. 'And since a 1- to 2-degree drop in body temp is needed in order to transition to and maintain sleep, exercising before bed can hinder your ability to fall asleep,' says Angela Holliday-Bell, M.D., board-certified physician, certified sleep specialist, and host of The Art of Sleep. Plus, the endorphins released during exercise can be stimulating and make it harder to fall asleep.
If you're going to exercise before bed, experts recommend sticking to low-intensity exercises. 'Activities like yoga or going on an evening walk can help to stretch and relax your muscles without spiking your adrenaline,' Dr. Avena says. These movements can improve your sleep by allowing your mind and body to relax while reducing stress.
Dr. Holliday-Bell agrees that gentler exercises, like yoga or stretching, are ideal before bed. 'It's best to avoid exercises that are too strenuous. as they can cause the body temperature to be elevated too long, making it difficult to fall asleep,' she explains.
The best time to exercise is whenever you can fit it in, says Prather. But research suggests that morning is a particularly great time to work out, says Dr. Avena.
One 2014 study found that people who worked out in the morning slept longer, experienced deeper sleep cycles, and spent 75% more time in the most restorative stages of slumber (for both mind and body) than those who exercised later in the day.
Research also suggests that people who exercise earlier in the day find it easier to stay focused and tend to make healthier food choices, says Dr. Avena. 'Starting your day with a workout can set a positive tone, making you more aware of your dietary choices throughout the day,' she explains.
There's also the thought that working out in the morning boosts metabolism. One recent study found that early-morning activity—between 7 and 9 a.m.—could help with weight loss. Another study suggests that late-morning exercise could be more effective than late-evening exercise in terms of boosting the metabolism and burning fat.
'Being active in the morning improves my ability to concentrate, focus, and retain information throughout my workday,' Dr. Avena notes, anecdotally. And since studies have shown that exercise may help decrease overall stress levels and improve well-being, this makes sense.
Exercise is thought to help you sleep better for several reasons, says Prather.
First, exercise reduces stress. 'Stress is one of the biggest reasons why so many have chronic sleep problems, and getting regular exercise has been shown to be a reliable stress-buster,' says Prather. Second, regular exercise helps regulate your circadian rhythm—your internal clock. 'This stability makes [the] time we wake up and the time we get sleepy at night reliable,' Prather explains. Third, some evidence suggests that exercise can improve slow-wave sleep, which is the deepest sleep cycle and the one most often linked to restoration, he adds.
Exercise can also cut down the time it takes for someone to fall asleep and reduce the number of times they wake up in the middle of the night, says Dr. Avena. 'Overall, it results in a deeper and more restful night's sleep if you give your body enough time to properly cool down before bed,' Dr. Avena says.
Regular exercise is one aspect of good sleep hygiene, but it's not the only one. 'Be sure to create a supportive wind-down prior to bed and disconnect from work and other things that keep your mind buzzing at least an hour before you want to get to sleep,' Prather says. Avoiding alcohol a couple hours before bed and cutting caffeine consumption by early afternoon will also help you get better sleep, he notes.
Keeping a consistent schedule is also key when it comes to getting good sleep—meaning you should try to wake up and go to sleep around the same time each night. 'Having a consistent and non-stimulating bedtime routine can help protect against stress and make it easier to fall asleep,' says Dr. Holliday-Bell. 'Sleeping in a bedroom space that is dark, quiet, cool, and clutter-free can lead to better sleep as well.' Getting natural light exposure first thing in the morning also helps to reinforce your circadian rhythm, making it easier to wake up and fall asleep.
Although research shows that working out before bed can disrupt your sleep schedule, any exercise is better than no exercise, says Dr. Holliday-Bell. 'Try not to exercise within 3 to 4 hours of your bedtime,' she says. 'However, if that is the only time you can be physically active, it is still recommended that you do so, just be mindful of having a strong bedtime routine.'
And pay attention to how your pre-bed workouts are affecting you. If you're struggling to fall or stay asleep, try switching to low-impact or low-intensity exercise before bed. Or move your high-intensity workouts earlier in the day, says Dr. Avena.
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