Specialists have recommended not exercising at night as part of good sleep hygiene.
A new study released Oct 2018, in Sports Medicine, recommended that you can exercise in the evening as long as you avoid vigorous activity for at least one hour before bedtime.
Researchers examined 23 studies that evaluated sleep onset and quality in healthy adults who performed a single session of evening exercise compared with similar adults who did not.
They found that not only did evening exercise not affect sleep, it seemed to help people fall asleep faster and spend more time in deep sleep. However, those who did high-intensity exercise such as interval training – less than one hour before bedtime – took longer to fall asleep and had poor sleep quality.
Therefore, avoid strenuous physical activity late in the evening for better sleep hygiene habits.
Additionally you can get quality sleep by doing the following:
- Set a regular bedtime and adopt a relaxing bedtime routine.
- Turn off devices that give off light, such as the TV, computer and phone, at least 15 to 30 minutes before bedtime.
- Be sure your bed is comfortable and your bedroom is dark, quiet, and cool.
- Don’t take long naps during the day. If you need a nap restrict it to 20 to 30 minutes in the early afternoon.
- If you can’t fall asleep after 15 to 20 minutes, go to another room. Read quietly with a dim light until you feel sleepy.
Read the full article at: Harvard Health Publishing: