New Research Shows Evening Exercise Does Not Harm Sleep, Provides Health Benefits
Getting enough sleep and exercise are essential for maintaining good health. However, with time being a scarce resource for many people, fitting in both can be a challenge. While morning exercise is often recommended as a great way to start the day, some individuals may find it more feasible to work out in the evening. A common concern is whether exercising in the evening can negatively impact sleep. Fortunately, research suggests that evening exercise can be beneficial and does not necessarily disrupt sleep patterns.
Marie-Pierre St-Onge, associate professor of nutritional medicine at Columbia University Medical Center, explains that exercising in the morning can help synchronize the body clock and make it easier to wake up and fall asleep at desired times. Furthermore, completing a workout in the morning ensures that it is not skipped due to a busy schedule. However, if morning exercise does not align with one’s schedule, St-Onge states that engaging in any physical activity is still beneficial.
While higher heart rate and body temperature from exercise can potentially hinder sleep quality, recent studies show that evening exercise does not have a negative impact on sleep. In fact, some research suggests that it can even enhance sleep. A review of studies on evening exercise and sleep published in the journal Sports Medicine found that compared to no exercise, evening exercise was associated with more time spent in rapid eye movement sleep and deep restorative sleep – both crucial for overall health. However, the review authors caution that allowing at least an hour between the end of vigorous exercise and bedtime can help mitigate any potential negative effects on sleep.
Several small studies have supported the claim that evening exercise does not harm sleep quality. A study conducted in Australia found that moderate-intensity aerobic or resistance training between 8:45 and 9:30 p.m. had no negative effects on sleep among young men, as their body temperatures had returned to baseline levels by the time they went to bed. Another study involving regular exercisers found no significant sleep quality differences between morning, afternoon, and evening workouts.
Despite these findings, experts emphasize that individual responses to evening exercise may vary. More research is needed to fully understand the effects of exercise at different times of day. St-Onge advises individuals who find that evening activity negatively affects their sleep to restrict nighttime exercise. Ultimately, the best time of day to exercise may differ from person to person based on their specific needs and preferences.
While some studies have shown that exercise at different times of day can have varying physiological effects, the differences are generally insignificant for most people. Experts believe that the benefits of exercise at any time of day are significant for overall health. It is recommended for evening exercisers to complete their workouts at least an hour or two before bedtime to allow the body to cool down and the heart to fully recover. Lower-intensity exercises like walking or yoga in a dimly lit room may be more beneficial for evening exercise as they provide the advantages of physical activity without excessive physiological stress.
The key takeaway is to understand one’s own body and sleep patterns. If individuals have difficulty falling asleep after evening exercise, it may be advisable to opt for lower-intensity activities or engage in exercise earlier in the day. However, if someone can still fall asleep and feel rested the next morning after an evening workout, there should be no issue with continuing this routine.
In conclusion, while morning exercise may offer some unique benefits, evening exercise is equally advantageous and does not necessarily harm sleep. The most important factor is finding a time that works best for each individual to prioritize exercise and promote overall health and well-being.