Studies show that you can still exercise fitness when it’s almost time to sleep, without affecting your sleep. The most important thing is that you need to know exactly the time to practice and focus on the type of fitness that does not affect sleep.
Regular exercise fitness has many benefits, including having a better night’s sleep. Regular exercise also helps you relax, reduce stress and rebalance your circadian clock. Exercise will also help increase your body’s central temperature. When your body‘s central temperature drops, you will start to feel sleepy.
Many people think that exercising before bed can make it harder to sleep. However, according to studies, this is not really accurate. Studies show that you can still exercise fitness when it’s almost time to sleep, without affecting your sleep. The most important thing is that you need to know the exact training time and focus on the type of exercise that does not affect sleep.
Not all exercises have the same effect on sleep. Therefore, if you want to practice in the evening. Choosing the right type of exercise is extremely important.
In general, you should choose gentle or moderate types of exercise to help you sleep better. You should also complete the exercise at least 1 hour before going to bed. If possible, it is best to 90 minutes before going to bed to give the body enough time to relax.
In a small study in 2020, 12 healthy men were tested for 3 nights. Every night, they do a 30-minute aerobic exercise of moderate intensity, 30 minutes of resistance or no-resistance exercise. Practice 90 minutes before going to bed. When these volunteers went to bed in the lab, the researchers measured their central body temperature and the quality of sleep.
Another 2020 study shows similar results. 16 men and women will perform moderate intensity exercise at different intervals. Results showed that exercise did not affect sleep.