This means that many people exercise in the morning, at noon, in the afternoon, and even at night before going to bed. However, the incidence of sleep disorders from exercising late at night is increasing. Therefore, it would be advisable to consider these tips
to combat insomnia without having to give up physical activity.
Suggestions for sleeping well after physical activity
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If night is the ideal time to exercise and it doesn’t interfere with your sleep, it is recommended to continue on this good path. If the opposite happens and you can’t even close your eyes before bed after exercising, it’s best to change your routine.
- Choosing a less intensive workout might be a good option so that those high-intensity interval training (HIIT) sessions can be done in the morning or afternoon. Therefore, at night, you can do a less strenuous routine like pilates, yoga, or even walking, or reduce the intensity you regularly perform.
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Yoga is particularly beneficial because it helps you relax, relieve stress, and therefore sleep better. Another idea is to exercise 3 or 4 hours before going to bed.
- A study confirmed that intense nighttime exercise can improve sleep and not interrupt it. While another research followed 52 nineteen-year-old students who exercised for 90 minutes at night, and they slept an hour earlier than usual.
- You can also eat a light recovery meal rich in protein. This helps it to be absorbed faster and therefore
the body does not work too hard digesting before going to bed. For this reason, it is important to consume high-quality proteins such as whey protein at night after physical activity to support muscle regeneration during sleep.
- A hot bath or sauna before bed can help you fall asleep. The sudden drop in temperature makes the body deactivate and causes sleepiness.
- Just keep in mind that exercise brings enormous benefits to the body. But it should never cause poor sleep, as the cost of not sleeping well can be very high. Sleep deprivation has a similar effect on the immune system as diseases or stress. Research shows that poor sleep can cause anything from physical pain to diabetes, heart disease, and even irreversible brain damage.
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