Do you indulge in intense exercise in the evening? You’ll want to note this

You’d think that a heavy workout session in the gym must guarantee a night of restful sleep afterwards... turns out the relationship between exercise and sleep is not that simple! If you work out in the evening, then you’ll definitely want to read this.

Researchers have analysed data from 15 studies to figure out how a single exercise session can affect a healthy adult's sleep time.

Publishing the findings in Sleep Medicine Reviews, the team found that even though results were mixed, it is possible to isolate a combination of factors affecting post-exercise sleep.

Timing matters!

When it comes to exercising in the evening, timing is the most important factor. Exercising early in the evening at least 2 hours before bedtime promoted sleep onset and improved sleep duration, especially when performed by people with sedentary lifestyles. But when exercise sessions concluded less than 2 hours before bedtime, participants took more time to fall asleep and sleep duration also decreased.

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High intensity

Being a morning or night person also affects how your body reacts to exercise, noted the scientists. For early birds, high-intensity exercise performed late in the evening can lead to disturbed sleep. In general, it is important to keep a consistent exercise schedule, as exercising at different times of the evening could also cause sleep disturbances.

The best evening exercise

Interestingly, the study noted cycling exercises to be most beneficial for participants with regards to the onset and deep sleep.

Lastly, taking a shower between the cessation of exercise and bedtime as well as avoiding heavy meals and not drinking too much water before going to bed were also found to have a positive impact on sleep.

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