“Don’t exercise right before bed!”... You need to finish by at least ‘this time’ to get a good night’s sleep.

To finish exercising 2 hours before going to sleep....

Get off work, eat dinner, take care of the kids, bathe them, and put them to bed...

So, let's say it's 10:30 and I exercise then... if I only do it for 30 minutes, that's 11 PM...

So, does that mean I should go to sleep at 1 AM? Hahaha.

I have to wake up at 5:30 in the morning because I have to go to work early.

So, making an excuse for why I can't work out in the evening... lol

Seriously, why does the afternoon go by so fast after work... ㅠㅠ

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Finishing your workout two hours before bed is good for a good night's sleep.

It is best to finish vigorous physical activity of moderate intensity or higher at least two hours before bedtime. Exercising too hard right before sleep can make it take longer to fall asleep and significantly reduce the quality of your sleep. [Photo = Getty Images Bank]

 

Even in sweltering weather, you can work out comfortably at the gym until late at night. In the past, people used to get scolded for exercising late at night, hearing reprimands like, "Doing gymnastics under the moonlight." Is evening (or night) exercise beneficial or harmful for a good night's sleep?

International academic journal ≪Sports Medicine ( Sports  Medicine According to research results from the Swiss Institute of Human Exercise Science and Sport published in )≫ (2019), avoiding vigorous physical activity for at least one hour before bedtime does not interfere with sleep. Evening exercise does not have a negative effect on sleep; on the contrary, it helps you fall asleep faster and sleep longer and more soundly. However, analysis showed that performing certain high-intensity exercises (interval training) one hour before bedtime can significantly prolong the time it takes to fall asleep and drastically reduce the quality of sleep. This conclusion is based on an analysis of 23 studies by the research team that evaluated sleep quality and time to fall asleep in healthy adults who exercised once in the evening versus those who did not.

"Doing moderate-intensity exercise an hour before bedtime does not cause any significant problems with sleep," said Dr. Jan Stutz (Exercise Physiology Laboratory), the lead author of the study. He added, "It is also good to note that sleep efficiency may decrease as the temperature of the bed increases."

Dr. Howard Lewin of Harvard Medical School (Internal Medicine, Brigham and Women's Hospital) stated, "Based on my clinical experience, it is advisable to avoid strenuous physical activity, such as exercise, for at least two hours before going to bed." (Harvard Health Publishing, a health and medical media outlet) Harvard  Health  Publishing This was in an interview with )'. He introduced a few tips for getting a good night's sleep in addition to regular exercise.

First, you need to set a consistent bedtime and go to sleep comfortably. Up to 15 to 30 minutes before bedtime TV You must turn off all light-emitting devices, such as computers and mobile phones. Make your sleeping environment, including the bed, comfortable, and decorate the bedroom to be cool, dark, and quiet. If you need a nap, limit it to a short 20 to 30-minute nap in the early afternoon. If you cannot fall into a deep sleep 15 to 20 minutes after going to bed, moving to a different space to try to sleep can be helpful. Quietly reading a book under dim light until you feel sleepy is beneficial for inducing drowsiness and falling asleep.