Does exercising more before bed really help you sleep better?

gossip

A lot of exercise before bedtime can help you sleep better.”

Many people believe that exercising before bed helps them sleep, and some people even do strenuous exercise before bed to speed up their sleep process.

Rumor Analysis

That is not the case.

Moderate exercise can help improve sleep quality, but strenuous exercise before bedtime is not beneficial to sleep, but may have a negative impact. Strenuous exercise can significantly increase the levels of adrenaline and cortisol in the body, causing the heart rate and metabolic rate to increase, making the brain overexcited, prolonging the time it takes to fall asleep, and reducing the deep sleep stage.

We all know that exercise is essential for physical and mental health. It not only enhances cardiopulmonary function and improves mental health, but also has an important impact on sleep. So, can doing more exercise before bed really improve sleep?
Before going to bed

Avoid strenuous exercise

High-intensity exercise before going to bed will significantly increase adrenaline and cortisol levels, thereby increasing heart rate and metabolic rate, prolonging the time it takes to fall asleep, and reducing the deep sleep stage, which in turn affects sleep quality and physical recovery, such as waking up early and having difficulty falling asleep again.

In one study, participants who performed high-intensity exercise in the evening had significantly increased levels of adrenaline and cortisol. Adrenaline and cortisol are the main hormones released in response to stress and exercise, increasing heart rate and metabolic rate, thereby increasing the body's state of alertness and energy levels.

Research has also found that increased levels of this hormone may lead to a longer time to fall asleep . For example, one study observed that people who exercised vigorously in the evening fell asleep about 30 minutes later than on non-exercise days.

In addition, high-intensity exercise also affects sleep structure . Studies have shown that deep sleep stages (such as stage 3 sleep) may be reduced on nights with high-intensity exercise compared to nights without exercise. Deep sleep is the most important period for repairing and restoring the body and brain . Reducing this stage may affect the quality and recovery of sleep. One study found that after strenuous exercise, deep sleep time was reduced by about 25%.

However, there is also research suggesting that this effect may vary from person to person and change over time as individuals adapt to exercise intensity. Some individuals who engage in long-term high-intensity exercise may experience improved sleep quality, suggesting that the body can adapt to exercise intensity and may reduce the negative effects of strenuous exercise on sleep.

However, it is still not recommended to do too strenuous exercise before going to bed , because the research varies from person to person, and everyone's physique and physiological conditions are different. Strenuous exercise may stimulate the nervous system, accelerate the heartbeat and blood circulation, and thus cause the body to be in an excited state, which is not conducive to quickly entering deep sleep. For some people, such exercise may also cause insomnia or reduce sleep quality.
How does exercise affect sleep?

Appropriate exercise can help improve sleep quality, shorten the time it takes to fall asleep, and reduce the number of times you wake up at night. A review published in Sleep Medicine Reviews reviewed multiple studies and analyzed how exercise affects the time it takes to fall asleep, total sleep time, sleep efficiency, and the regular ratio of REM sleep to non-REM sleep. The researchers found that exercise can indeed improve sleep quality, shorten the time it takes to fall asleep, and reduce the number of times you wake up at night.

Appropriate exercise improves sleep quality mainly by affecting body temperature . One study pointed out that moderate exercise can cause body temperature to rise, and the natural drop in body temperature after exercise can help promote sleep. For example, the study found that within 4 to 5 hours after exercise, body temperature will naturally drop, which is consistent with the biological rhythmic process of the body preparing to enter sleep at night. This drop in body temperature helps speed up the process of falling asleep and may increase the duration of deep sleep.

Copyright image, no permission to reprint

Additionally, from a psychological perspective, exercise can improve sleep by reducing stress and anxiety . Research shows that people who exercise regularly generally mention that they feel less stressed and anxious. One study found that individuals who performed aerobic exercise reported lower levels of psychological stress after exercise, which may help improve sleep quality. These effects are achieved in part by reducing levels of stress-related hormones, such as cortisol.

Exercise's mood-boosting effects may also be achieved by affecting levels of neurotransmitters, which play a key role in regulating sleep and mood . Exercise has been found to increase levels of neurotransmitters such as serotonin and endorphins in the brain. Serotonin helps regulate mood, appetite, and sleep, while endorphins produce pain relief and feelings of pleasure, which improve mood. For example, studies have shown that regular aerobic exercise can increase brain serotonin levels, which can improve sleep quality and mood.

How can exercise help you sleep?

Proper exercise is good for sleep, but we should pay attention to the time and intensity of exercise. So when is the best time to exercise? What kind of exercise is appropriate?

The timing of exercise is important. Studies have shown that exercising in the morning or afternoon has a more positive effect on sleep than exercising in the evening. Exercising in the morning or afternoon can help adjust the biological clock, making sleep more regular and deep at night. If you can only exercise at night, it is recommended to complete the exercise at least 3 hours before bedtime so that the body temperature has enough time to drop naturally and reduce interference with falling asleep.

Moderate or light exercise can promote the natural rise and fall of body temperature, help to accelerate falling asleep and increase the duration of deep sleep . The following exercises are recommended to you:

Copyright image, no permission to reprint

1

Aerobic exercise

Aerobic exercise, such as brisk walking, jogging, swimming, and cycling, is particularly beneficial for improving sleep quality. These activities increase heart rate and deepen breathing, which improves blood circulation and oxygen supply.
According to research in the journal Sleep Medicine, regular moderate-intensity aerobic exercise can improve sleep quality in adults, helping them fall asleep faster, reduce nighttime awakenings, and increase the length of time spent in deep sleep stages.

2

Strength training

Strength training can also have a positive impact on sleep. Lifting weights, doing push-ups, or other forms of resistance training can increase muscle strength and endurance.

Research has found that regular strength training can help improve sleep patterns, including taking longer to fall asleep and improving sleep efficiency. Strength training can also help relieve stress and anxiety by alleviating a common cause of sleep problems.

3

Yoga and stretching exercises

Yoga combines asanas, breath control, and meditation to help promote relaxation. Practitioners of yoga often experience improved sleep quality, including less time to fall asleep, longer sleep duration, and better sleep efficiency.

Stretching exercises have a similar effect; they can help reduce muscle tension and increase a sense of relaxation in the body.

4

Light activity

Even mild activity, such as walking or doing chores around the house, can help improve sleep. Although these activities are not very intense, they can increase your daytime activity and help you sleep better at night.

The relationship between exercise and sleep is not static and is influenced by a variety of factors, such as the type, intensity and timing of exercise.

In order to improve sleep quality, it is recommended that you choose low to moderate intensity exercise in the evening and try to avoid high intensity exercise before going to bed. For example, a gentle yoga exercise or a walk after dinner can help your body and brain relax, improve sleep quality, and thus improve the overall quality of life.

Looking in the mirror of rumors

Some of the information provided by this type of rumor is in line with common sense, such as exercise is good for overall health and improves sleep quality, but ignores specific circumstances and details, such as the negative effects of a lot of intense exercise before bedtime. In addition, this rumor caters to people's desire to improve sleep through simple methods (such as exercise), which makes it easy for people to accept and spread. When faced with such rumors, we should remain skeptical and fully understand the overall impact of exercise before bedtime on the body and sleep.

References

[1]Driver, Helen S., and Sheila R. Taylor. "Exercise and sleep." Sleep medicine reviews 4.4 (2000): 387-402.

[2]Youngstedt, Shawn D., Patrick J. O'Connor, and Rod K. Dishman. "The effects of acute exercise on sleep: a quantitative synthesis." Sleep 20.3 (1997): 203-214.

[3]Kline, Christopher E. "The bidirectional relationship between exercise and sleep: implications for exercise adherence and sleep improvement." American journal of lifestyle medicine 8.6 (2014): 375-379.

[4]Krauchi, K., and ANNA Wirz-Justice. "Circadian rhythm of heat production, heart rate, and skin and core temperature under unmasking conditions in men." American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 267.3 (1994): R819-R829.

[5]Anderson, Elizabeth H., and Geetha Shivakumar. "Effects of exercise and physical activity on anxiety." Frontiers in psychiatry 4 (2013): 53115.

Planning and production

Author: Denovo Science Team

Reviewer: Li Jingjing, Professor and Chief Physician, Department of Neurology, Beijing Tiantan Hospital