Timing Your Exercise: How to Leverage Exercise for Better Sleep and More Energy

Have you ever wondered how your evening jog might be affecting your sleep and energy levels the next day? It turns out, the timing of your last workout can significantly impact both. Let’s dive into how you can optimize your exercise routine for better sleep and more energy.

How Long Before Sleep Should You Exercise?

• Engaging in vigorous exercise too close to bedtime can lead to poor sleep quality. It’s recommended to finish any high-intensity workouts at least 1–2 hours before hitting the hay [1].
• Light exercises, such as yoga or stretching, can be beneficial when done closer to bedtime and may even improve sleep quality [2].
• The key is to allow your body enough time to wind down and prepare for sleep after exercising.

Impact of Last Exercise on Today’s Sleep and Tomorrow’s Energy Level

• Regular physical activity improves sleep quality and increases sleep duration, especially in people with insomnia or sleep disorders [3][4].
• Exercising can elevate your mood and energy levels for the following day by reducing stress hormones and improving sleep efficiency [4].
• However, vigorous exercise close to bedtime can disrupt sleep patterns, leading to decreased energy levels the next day [2].

Recommended Exercise Cut Time for Tomorrow’s Better Energy

• To ensure better energy levels tomorrow, aim to complete vigorous exercises at least 3 hours before your usual bedtime [1].
• Incorporating moderate-intensity physical activities during the day can help regulate your sleep cycle and boost overall energy [4].
• For those who prefer evening workouts, consider switching to low-impact or relaxing exercises such as walking or gentle yoga in the hours leading up to sleep [2].

Best Practice to Exercise for Boosting Productivity Without Negatively Affecting Sleep

• Morning workouts can kickstart your day, enhancing alertness and concentration, which boosts productivity [1].
• If you’re an evening exerciser, opt for moderate activities that won’t spike your heart rate too close to bedtime [2].
• Incorporate a variety of exercises throughout the week, balancing high-intensity workouts with more calming activities to ensure optimal sleep and energy levels [3][4].

Conclusion:

Balancing the timing of your workouts with your sleep schedule is crucial for maximizing next-day energy and productivity. By understanding how exercise affects sleep and planning your activities accordingly, you can enjoy the benefits of both improved sleep quality and increased energy levels.

Key Takeaways:

• Finish vigorous exercises at least 1–2 hours before bedtime to avoid sleep disturbances.
• Regular physical activity can enhance sleep quality and increase next-day energy levels.
• Plan vigorous workouts for earlier in the day and save low-impact exercises for the evening.
• Morning exercises can significantly boost your productivity and energy throughout the day.

References:

[1] Exercising for Better Sleep
[2] Exercise for sleep: 8 best exercises to improve your sleep
[3] Exercise improves sleep quality
[4] Exercising for Better Sleep: 5 Reasons It Works