The truth is that you can’t maintain a good health without daily exercise. But a lot of people have hectic schedules that don’t allow them to workout in the morning or in the afternoon. Therefore, these people have to get their daily dose of exercise in the evening. If your schedule pushes you to workout in the evening, you’re definitely wondering whether this will interfere with the quality of your night sleep. To find out, read the following lines.
Benefits of evening activity
There have been studies done to confirm that evening workouts can actually improve sleep. In these studies, the subjects worked out before going to bed. They all reported increased tiredness, less hunger, and better moods at night. For these people, working out in the evening practically helped them fall asleep faster and without waking up during the night. The best thing to do is to test out the theory yourself because you might be one of the lucky people who will actually sleep better after working out.
How evening workouts can backfire
Unfortunately, one of the major causes of insomnia is overexercising. If you workout excessively or incorrectly in the evening, it will backfire and you won’t be able to fall asleep normally. As we mentioned before, exercising prior to going to sleep has been proven to help people fall asleep faster. But the people in those studies didn’t extenuate themselves, but actually just worked out at a medium level of intensity. Therefore, if you like to push yourself and do intense workouts, it’s not smart to workout in the evening.
Tips for preventing insomnia after evening workouts
If you can’t avoid working out in the evening, don’t panic. There are certain things that you can do to prevent having problems with your sleep after the evening workout.
The best way to avoid insomnia after an evening workout is by selecting a less strenuous workout that won’t overexert your body. In case you want to push yourself and workout hard, make sure that you do it 3-4 hours before you go to bed.
Avoid drinking coffee before your evening workout. A lot of people drink coffee before exercising due to the fact that this beverage gives them a much-needed boost in order to workout at a higher intensity. But those who workout in the evening will find it impossible to sleep if they have a cup of coffee before exercising.
To have an easy time falling asleep after you exercise in the evening, use the HoMedics Deep Sleep HDS-2000 sound machine. To purchase this device you will have to spend $100. It produces realistic sounds to help you fall asleep fast. Also, this sound machine can produce white noise to cover any background noise that might interrupt your sleep at night. A great feature of this model that you can use to fall asleep fast and without any interruptions is the sound therapy option. If you select it, the machine will select a random nature sound and play it until you fall asleep. Once you’re asleep, it switches to producing white noise to ensure that you won’t be woken up by disruptive noises.
Taking a hot bath or a shower before going to sleep is another great way to ensure that you won’t have any trouble falling asleep after an intense workout. The sudden temperature drop that you will experience after getting out of the bath will help your body shut itself down, facilitating sleep.