Is working out at 7pm too late?

Evening Workouts: Impact on Sleep

Many people wonder if working out at 7 pm is too late for a restful night’s sleep. While the prevalent belief suggests that exercising close to bedtime can disrupt sleep, recent research indicates that this may not be the case for everyone.

The Effects of Exercise on Sleep

Exercise has been shown to have several effects on sleep. It can:

• Increase body temperature, making it difficult to fall asleep.
• Release hormones, such as adrenaline, that can keep you alert.
• Interfere with the production of melatonin, a hormone that promotes sleep.

The Impact of Exercise Time

The timing of your workout plays a significant role in its impact on sleep. Intense exercise close to bedtime can significantly disrupt sleep, especially for individuals who are sensitive to the stimulating effects of exercise.

Moderate Exercise Several Hours Before Bed

However, research suggests that moderate physical activity several hours before sleep may not interfere with sleep for some individuals. This type of exercise can actually promote sleep by:

• Reducing stress and anxiety
• Lowering body temperature
• Increasing the production of muscle relaxants

Individual Responses

It’s important to note that individual responses to exercise can vary. Some people may find that even moderate exercise close to bedtime disrupts their sleep, while others may not experience any negative effects.

Recommendations

If you’re unsure how your body will respond to evening workouts, it’s best to experiment with different times. Start by working out several hours before bed and gradually move your workout time closer to bedtime if you don’t experience any sleep problems.

Here are some general recommendations:

• Avoid intense exercise within two hours of bedtime.
• Try moderate-intensity exercise, such as walking or yoga, in the evening.
• Allow at least three hours between your workout and bedtime.
• Listen to your body and adjust your workout schedule accordingly.

Conclusion

While working out at 7 pm may not be ideal for everyone, it may not necessarily disrupt sleep for some individuals. Moderate physical activity several hours before bedtime may be compatible with a restful night for some, depending on individual responses and routines. It’s important to experiment with different times and listen to your body to determine what works best for you.