Why Late-Night Workouts Might Be Hurting Your Sleep
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Introduction
We all know that exercise is good for us. It helps us stay fit, boosts our mood, and improves our overall health. But did you know that working out too close to bedtime could actually mess with your sleep? A new study looked at this closely—and the findings are eye-opening.
The Study
Researchers studied more than 14,000 active adults who wore fitness trackers for a year. That’s over 4 million nights of sleep data! They looked at how the timing and intensity of exercise affected sleep, focusing on evening workouts.
What They Found
The results were clear: the later and more intense your workout, the worse your sleep.
Here’s what happened when people exercised within 4 hours of bedtime:
- Sleep started later: People who did intense exercise right before bed took longer to fall asleep. Some went to bed up to 80 minutes later!
- Less sleep: Their total sleep time was shorter—by up to 43 minutes.
- Poorer quality sleep: Sleep wasn’t just shorter, it was also lighter and less restful.
- Higher heart rate: Their resting heart rate stayed high during the night.
- Lower heart rate variability: This means their bodies stayed in a “stressed” state instead of relaxing for proper recovery.
But here’s the good news: when people finished their workouts at least 4 hours before going to sleep, these problems didn’t show up—even if the workouts were tough.
Light Exercise is OK
Not all exercise is bad at night. Light workouts like walking or gentle yoga didn’t have the same bad effects—especially if they ended a couple of hours before sleep. So, if you enjoy a light evening walk, no need to stop!
Why This Happens
Intense workouts raise your heart rate, body temperature, and stress hormones. Your body needs time to cool down and relax before it can fall asleep properly. If you don’t give it enough time, your sleep suffers.
What You Can Do
- Time your workouts: Aim to finish exercise at least 4 hours before your regular bedtime.
- Choose lighter activities in the evening: Stick to low-strain exercises like stretching or a slow jog if you must work out late.
- Create a wind-down routine: Avoid bright lights, screens, caffeine, and heavy meals close to bedtime to help your body prepare for sleep.
Final Thoughts
This study helps clear up the debate around evening exercise. While working out at night isn’t always bad, intense workouts too close to bedtime can hurt your sleep. If good sleep is a priority for you (and it should be!), planning your workouts earlier in the day could be the key.