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Time of India
07-07-2025
- Health
- Time of India
Is your workout sabotaging your sleep? Experts warn against exercising at this time of day
Working out is great for your body but timing matters. A recent report highlights that late-night exercise can hinder sleep quality by elevating heart rate and metabolism. Experts suggest early morning workouts boost sleep, focus, and metabolism. If you must exercise at night, opt for calming routines like stretching or walking to help your body wind down. Tired of too many ads? Remove Ads When Sweat Disrupts Sleep Tired of too many ads? Remove Ads Heat, Hormones, and a Hijacked Wind-Down Experts agree that gentle, low-intensity activities like yoga, stretching, or a quiet walk can actually enhance sleep quality. (Image: iStock) So, When Is the Best Time to Work Out? Listen to Your Body Clock Tired of too many ads? Remove Ads It's late evening. You've had a busy day, skipped your morning jog, and now you're tempted to squeeze in a quick workout before bed. After all, some movement is better than none, right? Not so to a report published by sleep and wellness experts are sounding the alarm on late-night workouts. While exercise is undeniably crucial for physical and mental health, they caution that when you exercise could be just as important as how you exercise—especially if you value restful, uninterrupted Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate physical activity per week. For many, that translates to 20–30 minutes a day. But if you're squeezing in those minutes right before bedtime, you might unknowingly be compromising the quality of your sleep.'Working out before bed won't cause problems for everyone,' says Dr. Aric Prather, a sleep expert and co-developer of Headspace's Finding Your Best Sleep program. 'But many will find that vigorous exercise gives them a burst of energy, raises their body temperature, and disrupts their wind-down.'Dr. Nicole Avena, a research neuroscientist and expert in brain health and wellness, explains the science behind the struggle: 'Your body experiences an increase in metabolic rate, adrenaline, blood pressure, and heart rate during high-intensity workouts . It takes time to return to a relaxed state. If you exercise before you go to sleep, you run the chance of not allowing your body enough time to wind down.'One lesser-known reason why night workouts may be problematic lies in body temperature. According to Dr. Angela Holliday-Bell, board-certified physician and host of The Art of Sleep, the body needs to cool down by about one to two degrees to initiate deep sleep. 'Exercising before bed can hinder your ability to fall asleep because it raises your body temperature,' she notes. Add to that the rush of stimulating endorphins, and you've got the perfect storm for a restless said, not all movement is off the table. Experts agree that gentle, low-intensity activities like yoga, stretching, or a quiet walk can actually enhance sleep quality. 'Activities like yoga can help to stretch and relax your muscles without spiking your adrenaline,' says Dr. Avena. 'These movements allow your mind and body to relax and reduce stress.'Dr. Holliday-Bell supports this view, advising that bedtime routines should focus on calming the system rather than invigorating it. '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.'Morning, says research. Dr. Avena points to studies that show people who exercise earlier in the day tend to sleep longer and enter deeper, more restorative sleep stages. One 2014 study found that morning workouts helped participants spend 75% more time in slow-wave sleep—the kind your body craves for true only that, but morning exercise sets a more focused, health-conscious tone for the day. 'Starting your day with a workout makes you more aware of your dietary choices throughout the day,' Dr. Avena adds. Some studies even suggest that workouts between 7 a.m. and 9 a.m. are especially effective for weight loss and the warnings, the consensus is clear: some exercise is still better than none. The key lies in balance and timing. Regular movement, even when not perfectly timed, reduces stress, regulates circadian rhythms, and enhances overall sleep quality—so long as the body is given adequate time to cool down and Holliday-Bell advises against intense workouts within three to four hours of bedtime, but if that's the only time you can be active, she recommends a strong wind-down routine to counteract the stimulation. Whether you're an early riser or a night owl, experts say your body will often tell you what it needs—if you're willing to listen. If you're tossing and turning at night after that late HIIT session, it might be time to reconsider your Dr. Prather puts it, 'Exercise can help you sleep better… but not if it gets in the way of your ability to wind down.'So next time you reach for those dumbbells at 10 p.m., you might want to consider trading them for a yoga mat—or simply a good night's sleep.
Economic Times
07-07-2025
- Health
- Economic Times
Is your workout sabotaging your sleep? Experts warn against exercising at this time of day
iStock Experts warn that exercising late at night may disrupt your sleep by raising body temperature and triggering stimulating endorphins. (Image: iStock) It's late evening. You've had a busy day, skipped your morning jog, and now you're tempted to squeeze in a quick workout before bed. After all, some movement is better than none, right? Not so fast. According to a report published by sleep and wellness experts are sounding the alarm on late-night workouts. While exercise is undeniably crucial for physical and mental health, they caution that when you exercise could be just as important as how you exercise—especially if you value restful, uninterrupted sleep. The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate physical activity per week. For many, that translates to 20–30 minutes a day. But if you're squeezing in those minutes right before bedtime, you might unknowingly be compromising the quality of your sleep. 'Working out before bed won't cause problems for everyone,' says Dr. Aric Prather, a sleep expert and co-developer of Headspace's Finding Your Best Sleep program. 'But many will find that vigorous exercise gives them a burst of energy, raises their body temperature, and disrupts their wind-down.' Dr. Nicole Avena, a research neuroscientist and expert in brain health and wellness, explains the science behind the struggle: 'Your body experiences an increase in metabolic rate, adrenaline, blood pressure, and heart rate during high-intensity workouts. It takes time to return to a relaxed state. If you exercise before you go to sleep, you run the chance of not allowing your body enough time to wind down.' One lesser-known reason why night workouts may be problematic lies in body temperature. According to Dr. Angela Holliday-Bell, board-certified physician and host of The Art of Sleep, the body needs to cool down by about one to two degrees to initiate deep sleep. 'Exercising before bed can hinder your ability to fall asleep because it raises your body temperature,' she notes. Add to that the rush of stimulating endorphins, and you've got the perfect storm for a restless said, not all movement is off the table. Experts agree that gentle, low-intensity activities like yoga, stretching, or a quiet walk can actually enhance sleep quality. 'Activities like yoga can help to stretch and relax your muscles without spiking your adrenaline,' says Dr. Avena. 'These movements allow your mind and body to relax and reduce stress.' Dr. Holliday-Bell supports this view, advising that bedtime routines should focus on calming the system rather than invigorating it. '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.' Morning, says research. Dr. Avena points to studies that show people who exercise earlier in the day tend to sleep longer and enter deeper, more restorative sleep stages. One 2014 study found that morning workouts helped participants spend 75% more time in slow-wave sleep—the kind your body craves for true recovery. Not only that, but morning exercise sets a more focused, health-conscious tone for the day. 'Starting your day with a workout makes you more aware of your dietary choices throughout the day,' Dr. Avena adds. Some studies even suggest that workouts between 7 a.m. and 9 a.m. are especially effective for weight loss and the warnings, the consensus is clear: some exercise is still better than none. The key lies in balance and timing. Regular movement, even when not perfectly timed, reduces stress, regulates circadian rhythms, and enhances overall sleep quality—so long as the body is given adequate time to cool down and unwind. Dr. Holliday-Bell advises against intense workouts within three to four hours of bedtime, but if that's the only time you can be active, she recommends a strong wind-down routine to counteract the stimulation. Whether you're an early riser or a night owl, experts say your body will often tell you what it needs—if you're willing to listen. If you're tossing and turning at night after that late HIIT session, it might be time to reconsider your schedule. As Dr. Prather puts it, 'Exercise can help you sleep better… but not if it gets in the way of your ability to wind down.' So next time you reach for those dumbbells at 10 p.m., you might want to consider trading them for a yoga mat—or simply a good night's sleep.
Yahoo
07-07-2025
- Health
- Yahoo
Experts Reveal Surprising Reason You Should Never Work Out Before Bed
"Hearst Magazines and Yahoo may earn commission or revenue on some items through these links." 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. You Might Also Like Can Apple Cider Vinegar Lead to Weight Loss? Bobbi Brown Shares Her Top Face-Transforming Makeup Tips for Women Over 50
Yahoo
09-06-2025
- Health
- Yahoo
CBT-I works for '70% of patients' — the Headspace Sleep Advisor on therapy for insomnia
When you buy through links on our articles, Future and its syndication partners may earn a commission. According to the American Academy of Sleep Medicine, 12% of US adults are diagnosed with chronic insomnia, a disorder that makes falling asleep and staying asleep difficult. While treatment for insomnia can include medication, more and more people are turning to CBT-I (Cognitive Behavioral Therapy for Insomnia). This form of therapy is designed to address the root factors contributing to insomnia, rather than just medicating symptoms. But how effective is it? We spoke to Dr Aric Prather, Sleep Advisor to wellness app Headspace, and the Director of the Behavioral Sleep Medicine Research Program at the University of California at San Francisco, to find out more following the launch of Headspace's new CBT-I sleep programme Finding Your Best Sleep. Here's what he told us... "Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard empirically supported treatment for insomnia, and should be the first line treatment for individuals with insomnia before embarking on pharmacologic treatment," says Dr Aric. CBT-I also addresses the anxiety that develops with unpredictable sleep "Unlike hypnotic medication, CBT-I addresses the perpetuating factors that drive insomnia, and provides the patient with science-backed strategies to improve sleep by consolidating sleep and entraining their circadian rhythm. "CBT-I also addresses the anxiety that develops with unpredictable sleep by incorporating relaxation techniques and psychological strategies like cognitive restructuring. "The goal is to help patients better regulate their sleep, find some success in sleeping, and build confidence and resilience." "CBT-I focuses specifically on sleep and insomnia symptoms. Unlike other CBT therapies, CBT-I is heavily behavioral. We know quite a bit about what regulates our sleep biologically, so that's where we start. "Focusing on standardizing someone's wake up time, implementing stimulus control to reduce cognitive arousal in bed, and tracking sleep behavior via a sleep diary followed by restricting their time in bed to increase sleep consolidation can go a long way towards increasing the predictability at nighttime and reducing anxiety prior to and during the night." "CBT-I can certainly improve anxiety symptoms. In fact, several clinical trials demonstrate that individuals randomized to CBT-I show significant reductions in anxiety symptoms compared to those randomized to control conditions. "This isn't surprising given that poor sleep often leaves people more 'on edge' and anxious. Headspace also offers a guided program specifically for anxiety and depression, the CBT for Anxiety & Depression program, which incorporates CBT techniques specific to improving anxiety and depression symptoms. "The course has been shown to decrease anxiety & depression symptoms, improve sleep quality and positively impact mental health and wellbeing (results currently being prepared for peer review)." "Some people tend to benefit more from CBT-I than others, though much more research is needed to clarify these differences. There is little downside [to CBT-I], and it's likely to provide you with a greater sense of control over your sleep "There is some evidence that shorter sleepers with insomnia- those sleeping less than six hours, for example- may struggle with CBT-I more than longer sleepers. "This is likely because one of the active mechanisms for why CBT-I is effective is through time in bed restriction, which may not be as powerful in those already getting little sleep. "In my clinical experience, CBT-I may also be less effective in individuals with complex psychiatric or medical presentations. "In some cases there may be conditions or medications that are impacting sleep where CBT-I may not completely resolve the sleep concern." "While CBT-I remains the gold standard for treating insomnia, it isn't always accessible. Headspace's sleep course 'Finding Your Best Sleep' was created to expand low-cost access to effective sleep support. Unlike sleep medications, CBT-I does not carry any long term risk "The course expands access to proven sleep support by offering expert-led, self-guided sessions that can be completed anytime, anywhere. Included with a Headspace membership, it offers flexibility and affordability—removing common barriers to care. "The course has been clinically proven to improve insomnia after practicing just 10 minutes a day over the course of 18 days. "I hope that anyone who is struggling with insomnia will consider a trial of CBT-I in any way that is accessible to them. There is little downside, and is likely to provide you with a greater sense of control over your sleep experience. "Unlike sleep medications, CBT-I does not carry any long term risk. Moreover, the strategies learned through CBT-I can be useful well into the future and sleep changes as our lives unfold." "My suspicion is that stress and feelings of uncertainty are the most likely culprits of insomnia. For so many- too many- we feel like we are in a state of hypervigilance, and this results in nights of disturbed sleep. In turn, we often lack the emotional resources to deal with the stressors the following day, leading to yet another night of poor sleep. Thankfully, programs like CBT-I can help provide a roadmap to better regulate our sleep, and when coupled with stress management strategies, can help us cope with this stressful world." "First, I would say that they are not alone. In fact at least 30% of adults, if not more, are not getting adequate sleep. The second piece of advice is to take stock of your sleep life. Is it that you are getting sleep but don't feel refreshed? At least 30% of adults, if not more, are not getting adequate sleep "Is something disrupting your sleep? Are you so pressed for time that you are not giving yourself enough opportunity? The answer to these questions will lead to different solutions. "If you are worried about your sleep, the first step could be to talk to your doctor to make sure that you don't have a sleep disorder, like sleep apnea, disrupting your sleep. "If not and you're looking for a personalised approach, consider trying CBT-I through a sleep specialist, I always suggest that people explore the Society for Behavioral Sleep Medicine directory to find someone in their region."
Tom's Guide
07-06-2025
- Health
- Tom's Guide
'CBT-I is the gold-standard treatment for insomnia' — an expert shares his go-to method for helping people with sleep disturbances
According to the American Academy of Sleep Medicine, 12% of US adults are diagnosed with chronic insomnia, a disorder that makes falling asleep and staying asleep difficult. While treatment for insomnia can include medication, more and more people are turning to CBT-I (Cognitive Behavioral Therapy for Insomnia). This form of therapy is designed to address the root factors contributing to insomnia, rather than just medicating symptoms. But how effective is it? We spoke to Dr Aric Prather, Sleep Advisor to wellness app Headspace, and the Director of the Behavioral Sleep Medicine Research Program at the University of California at San Francisco, to find out more following the launch of Headspace's new CBT-I sleep programme Finding Your Best Sleep. Here's what he told us... "Cognitive Behavioral Therapy for Insomnia (CBT-I) is the gold-standard empirically supported treatment for insomnia, and should be the first line treatment for individuals with insomnia before embarking on pharmacologic treatment," says Dr Aric. CBT-I also addresses the anxiety that develops with unpredictable sleep "Unlike hypnotic medication, CBT-I addresses the perpetuating factors that drive insomnia, and provides the patient with science-backed strategies to improve sleep by consolidating sleep and entraining their circadian rhythm. "CBT-I also addresses the anxiety that develops with unpredictable sleep by incorporating relaxation techniques and psychological strategies like cognitive restructuring. "The goal is to help patients better regulate their sleep, find some success in sleeping, and build confidence and resilience." Get instant access to breaking news, the hottest reviews, great deals and helpful tips. "CBT-I focuses specifically on sleep and insomnia symptoms. Unlike other CBT therapies, CBT-I is heavily behavioral. We know quite a bit about what regulates our sleep biologically, so that's where we start. "Focusing on standardizing someone's wake up time, implementing stimulus control to reduce cognitive arousal in bed, and tracking sleep behavior via a sleep diary followed by restricting their time in bed to increase sleep consolidation can go a long way towards increasing the predictability at nighttime and reducing anxiety prior to and during the night." "CBT-I can certainly improve anxiety symptoms. In fact, several clinical trials demonstrate that individuals randomized to CBT-I show significant reductions in anxiety symptoms compared to those randomized to control conditions. "This isn't surprising given that poor sleep often leaves people more 'on edge' and anxious. Headspace also offers a guided program specifically for anxiety and depression, the CBT for Anxiety & Depression program, which incorporates CBT techniques specific to improving anxiety and depression symptoms. "The course has been shown to decrease anxiety & depression symptoms, improve sleep quality and positively impact mental health and wellbeing (results currently being prepared for peer review)." "Some people tend to benefit more from CBT-I than others, though much more research is needed to clarify these differences. There is little downside [to CBT-I], and it's likely to provide you with a greater sense of control over your sleep "There is some evidence that shorter sleepers with insomnia- those sleeping less than six hours, for example- may struggle with CBT-I more than longer sleepers. "This is likely because one of the active mechanisms for why CBT-I is effective is through time in bed restriction, which may not be as powerful in those already getting little sleep. "In my clinical experience, CBT-I may also be less effective in individuals with complex psychiatric or medical presentations. "In some cases there may be conditions or medications that are impacting sleep where CBT-I may not completely resolve the sleep concern." "While CBT-I remains the gold standard for treating insomnia, it isn't always accessible. Headspace's sleep course 'Finding Your Best Sleep' was created to expand low-cost access to effective sleep support. Unlike sleep medications, CBT-I does not carry any long term risk "The course expands access to proven sleep support by offering expert-led, self-guided sessions that can be completed anytime, anywhere. Included with a Headspace membership, it offers flexibility and affordability—removing common barriers to care. "The course has been clinically proven to improve insomnia after practicing just 10 minutes a day over the course of 18 days. "I hope that anyone who is struggling with insomnia will consider a trial of CBT-I in any way that is accessible to them. There is little downside, and is likely to provide you with a greater sense of control over your sleep experience. "Unlike sleep medications, CBT-I does not carry any long term risk. Moreover, the strategies learned through CBT-I can be useful well into the future and sleep changes as our lives unfold." "My suspicion is that stress and feelings of uncertainty are the most likely culprits of insomnia. For so many- too many- we feel like we are in a state of hypervigilance, and this results in nights of disturbed sleep. In turn, we often lack the emotional resources to deal with the stressors the following day, leading to yet another night of poor sleep. Thankfully, programs like CBT-I can help provide a roadmap to better regulate our sleep, and when coupled with stress management strategies, can help us cope with this stressful world." "First, I would say that they are not alone. In fact at least 30% of adults, if not more, are not getting adequate sleep. The second piece of advice is to take stock of your sleep life. Is it that you are getting sleep but don't feel refreshed? At least 30% of adults, if not more, are not getting adequate sleep "Is something disrupting your sleep? Are you so pressed for time that you are not giving yourself enough opportunity? The answer to these questions will lead to different solutions. "If you are worried about your sleep, the first step could be to talk to your doctor to make sure that you don't have a sleep disorder, like sleep apnea, disrupting your sleep. "If not and you're looking for a personalised approach, consider trying CBT-I through a sleep specialist, I always suggest that people explore the Society for Behavioral Sleep Medicine directory to find someone in their region."
