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Experts Reveal Surprising Reason You Should Never Work Out Before Bed
Experts Reveal Surprising Reason You Should Never Work Out Before Bed

Yahoo

time07-07-2025

  • 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

10 Important Tips for Driving Safely at Night
10 Important Tips for Driving Safely at Night

CNET

time04-07-2025

  • Automotive
  • CNET

10 Important Tips for Driving Safely at Night

Driving safely is always important -- especially at night. Driving at night is generally more dangerous than during other times, and not just because it's darker. You're dealing with hazardous drivers, lowered visibility, the risk of deer on the road, fatigue, astigmatism and more. There's a lot that can go wrong, which is why it's essential to exercise caution. Many newer vehicles have brighter headlights, which sounds good on paper, but can also cause far more glare and afterimages. This can interfere with your night vision while driving and leave you disoriented. Then there's the fact that more and more drivers are on the road. That shouldn't be a problem, but older drivers and those with vision issues such as astigmatism, glaucoma or nearsightedness may also have a hard time seeing on the road. These issues can affect anyone, but there's good news: There are plenty of ways to make your night driving safer, such as keeping your windshield clean and using high beams. Read on to learn more about our top 10 tips to help you stay safe, whether you're driving home at dusk or on a nighttime summer road trip.10 tips for safer driving at night Here are a few simple ways to reduce vision problems when driving after dark. Keep your windshield clean Glare can increase when your windshield is dirty, as dirt disperses light. Certain treatments, like rain repellent, can also increase glare on your windshield at night. Keep your windshield as clear as possible to reduce glare and help visibility. AAA says a dirty windshield can also obstruct your field of vision, and it recommends cleaning your windshield at least once a week. Keep your headlights clean The Mayo Clinic also suggests that you can help increase visibility by ensuring your headlights are free from dirt and debris. Checking for clean headlights is especially important if you live in a dusty region or are in an area where hitting bugs is common. Use high beams when needed Be sure to use your high beams on rural roads near forests or fields and, as the National Safety Council recommends, on longer or wider stretches of road. High beams can help you see deer in these instances, but avoid using high beams in rain or fog, as it can reduce visibility. Turn off high beams when going up hills or around bends to avoid shining high beams in other drivers' eyes. Avoid looking at headlights It may be instinctive to look directly at a flash of oncoming headlights coming over the hill or around a corner but practice averting your gaze. Looking into bright headlights can temporarily impair your vision and may also leave afterimages, making it harder to see once the vehicle has passed. Check headlight alignment The Mayo Clinic also recommends working with your mechanic to ensure headlights are correctly aimed. Wear and tear on your car can cause misalignment and some cars are manufactured with misaligned headlights. US laws don't require manufacturers to test alignment after the headlights are installed, according to NBC News. The result can be devastating glare for other nighttime drivers plus reduced visibility for your interior car lights Interior lights should always be off or dimmed when driving at night. They make your eyes more used to light, which can reduce your night vision (our eyes typically take a few minutes to adjust to darkness). If your interior lights are on to help you or a passenger) see something inside your vehicle, it may add to the existing distractions. Interior lights are also another source of light to reflect off your windshield. Keep your eyeglasses clean Like dirt on a windshield, smudges on your glasses can disperse light and add to glare problems. Clean your eyewear properly, using a cloth made for eyeglasses, warm water or moisturizer-free mild dish soap, according to Heartland Optical. Wiping your glasses on your shirt may be a common practice but it can also introduce dirt and scratch lenses, obscuring vision further. Read more: Best Places to Buy Eyeglasses Online Wear the right eyeglasses Keep up on optometrist appointments so your doctor can confirm you're wearing the correct prescription. Also, you can look into antireflective lenses, which have a coating that decreases reflective light. Avoid eyeglass styles that obstruct peripheral vision. Other options include night driving glasses, which usually have yellow lenses designed to reduce glare from headlights. However, be sure to consult your doctor before using them. Some professionals believe they could compromise your night vision instead of improving it. Read more: Are You Squinting? Time to Get Your Vision Checked Keep yourself alert for driving Even small time changes can leave us feeling jet-lagged. Daylight saving time can disrupt your circadian rhythm (the internal clock that tells you when to go to bed and when to stay up), according to Northwestern Medicine, and fatigue can lead to blurred vision. Increase your following distance When driving at night with lowered visibility, it can be difficult to see and quickly react to hazards in the road as quickly as you would in the daytime. Headlights only illuminate so far ahead, and drivers who are tired will likely react slower to unexpected obstacles. Whether it's a deer running out in the road or a large object that has fallen out of another vehicle's truck bed, these obstacles may require drivers to quickly brake or swerve to avoid a collision or damage to their vehicle. Increasing your following distance will give you more time to react and adjust if the driver in front of you needs to stop or swerve unexpectedly to avoid an obstacle.

Drive Safer at Night With These 9 Tips
Drive Safer at Night With These 9 Tips

CNET

time16-06-2025

  • Automotive
  • CNET

Drive Safer at Night With These 9 Tips

Driving at night is more dangerous than any other time due to a variety of factors. Whether you're dealing with glare, fighting with your astigmatism, or dodging deer on the road, there are risks that can put you in danger if you're not careful. I've learned that driving at night takes extra focus and a few added precautions to stay safe. Whether it's adjusting how I use my headlights or being more alert on back roads, there are some simple steps that make a big difference when visibility drops. Many newer vehicles have brighter headlights, causing more glare and afterimages while destroying your night vision. Overly bright LED bulbs and laser emitters can make driving more disorienting than ever. Older drivers and anyone with vision problems such as astigmatism, glaucoma or near-sightedness may also have a harder time seeing on the road because their vision is compromised. While these problems can affect anyone, there is some good news. Cleaning your windshield and taking advantage of high beams can provide a safer driving experience at night. We've collected nine of the best tips to keep you safe, whether you're driving home from work at dusk or you plan to drive through the night on your next road trip.9 tips for safer driving at night Here are a few simple ways to reduce vision problems when driving after dark. Keep your windshield clean Glare can increase when your windshield is dirty, as dirt disperses light. Certain treatments, like rain repellent, can also increase glare on your windshield at night. Keep your windshield as clear as possible to reduce glare and help visibility. AAA says a dirty windshield can also limit or obstruct your field of vision, and it recommends cleaning your windshield at least once a week. Keep your headlights clean The Mayo Clinic says you can also help increase visibility by ensuring your headlights are free from dirt and debris. Checking for clean headlights is especially important if you live in a dusty region or are in an area where hitting bugs is common. Use high beams when needed Be sure to use your high beams on rural roads near forests or fields and, as the National Safety Council recommends, on longer or wider stretches of road. High beams can help you see deer in these instances, but avoid using high beams in rain or fog, as it can reduce visibility. Turn off high beams when going up hills or around bends to avoid shining high beams other drivers' eyes. Avoid looking at headlights It may be instinctive to look directly at a flash of oncoming headlights coming over the hill or around a corner but practice averting your gaze. Looking into bright headlights can temporarily impair your vision and may also leave afterimages, making it harder to see once the vehicle has passed. Check headlight alignment The Mayo Clinic also recommends working with your mechanic to ensure headlights are correctly aimed. Wear and tear on your car can cause misalignment and some cars are manufactured with misaligned headlights. US laws don't require manufacturers to test alignment after the headlights are installed, according to NBC News. The result can be devastating glare for other nighttime drivers plus reduced visibility for your interior car lights Interior lights should always be off or dimmed when driving at night. They make your eyes more used to light, which can reduce your night vision (our eyes typically take a few minutes to adjust to darkness). If your interior lights are on to help you or a passenger) see something inside your vehicle, it may add to the existing distractions. Interior lights are also one more light source to reflect off your windshield. Keep your eyeglasses clean Like dirt on a windshield, smudges on your glasses can disperse light and add to glare problems. Clean your eyewear properly, using a cloth made for eyeglasses, warm water or moisturizer-free mild dish soap, according to Heartland Optical. Wiping your glasses on your shirt may be a common practice but it can also introduce dirt and scratch lenses, obscuring vision further. Read more: Best Places to Buy Eyeglasses Online Wear the right eyeglasses Keep up on optometrist appointments so your doctor can confirm you're wearing the correct prescription. Also, you can look into antireflective lenses, which have a coating that decreases reflective light. Avoid eyeglass styles that obstruct peripheral vision. Other options include night driving glasses, which usually have yellow lenses designed to reduce glare from headlights. But be sure to talk to your doctor before using them. Some professionals think they could make your night vision worse instead of better. Read more: Are You Squinting? Time to Get Your Vision Checked Keep yourself alert for driving Even small time changes can leave us feeling jet-lagged. Daylight saving time can throw off your circadian rhythm (that internal clock that tells you when to go to bed and when to stay up), according to Northwestern Medicine, and tiredness can lead to blurred vision. Adjusting to the end of daylight saving time can help you be more alert for driving. Check out our guide on how to recalibrate your internal alarm clock.

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