Morning exercise
Morning exercise especially before 9 am helps the biological clock (biop timing) to be adjusted more stably.
Natural light combined with light exercise such as brisk walking, yoga or cycling helps the body increase the secretion of serotonin and regulate melatonin - the hormone that regulates sleep.
Exercise in the afternoon or early evening
The time from 4pm to 7pm is considered ideal for performing moderate and high-intensity exercises such as jogging or gym, because this is the time when body heat reaches the highest level of the day, helping the body to be more flexible and reducing the risk of injury.
Exercising at this time also helps relieve stress, consume excess energy, thereby helping the body easily switch to a state of rest at night.
Avoid exercising too late
Exercising close to bedtime, especially after 9pm, can make the body become too alert due to increased adrenaline and heart rate, thereby causing difficulty sleeping.
However, if you only do gentle exercises such as meditation, stretching or recovery yoga, it can still help the body relax and support deeper sleep.
