Physiology of sleep
According to Dr. Pradeep Mahajan, Regenerative Medicine Researcher and Founder of StemRx BioScience Solutions, India, regular exercise can improve sleep quality and help you fall asleep faster. However, the wrong time to exercise can affect your sleep.
According to a study by Sports Medicine (Auckland, New Zealand), evening physical activity can improve sleep quality when done at moderate intensity, rather than vigorous intensity.
Benefits of exercising before going to bed
Regulates body temperature: Exercise increases body temperature and after exercise, the body naturally cools down. Rapid physiological changes can cause drowsiness.
Reduces stress and anxiety: Exercise releases endorphins, which can reduce stress and anxiety, two factors often linked to sleep disorders.
Improve sleep: Exercising before going to bed with moderate intensity does not affect sleep but also helps you have better quality sleep.
Risks of exercising before bed
Elevated heart rate: Intense exercise increases heart rate and adrenaline levels, making it difficult for some people to relax.
Sleep disorders: When you exercise at high intensity, your body activates the post-exercise recovery system including increasing blood circulation and providing energy to tissues. This can also irritate the nervous system and create hyperactivity.
The ideal time to exercise
“Vigorous exercise should be avoided two to three hours before bed,” says Dr. Mahajan. This allows the body to return to its base temperature and physiological state, helping you sleep better."
