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Q.
I’ve heard that you shouldn’t exercise at night because it can cause sleep problems. Is this true?
A. Traditionally, experts recommend not exercising at night as part of good sleep hygiene. However, a small study, published in Sports medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity at least an hour before bed.
Researchers looked at 23 studies assessing sleep onset and quality in healthy adults who completed a single evening exercise session, compared to similar adults who did not. They found that not only did evening exercise not affect sleep, it seemed to help people fall asleep faster and spend more time in deep sleep. However, those who did high-intensity exercise – like interval training – less than an hour before bed took longer to fall asleep and had poorer quality sleep.
Despite the results of this particular study, I generally advise against strenuous activity for at least two hours before bed.
In addition to exercising regularly, you can contribute to quality sleep by doing the following:
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Set a regular bedtime and adopt a relaxing bedtime routine.
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Turn off devices that emit light, such as the TV, computer, and phone, at least 15 to 30 minutes before bed.
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Make sure your bed is comfortable and your room is dark, quiet and cool.
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Don’t take long naps during the day. If you need a nap, limit it to 20 to 30 minutes in the early afternoon.
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If you can’t fall asleep after 15 to 20 minutes, move to another room. Read quietly with dim light until you feel sleepy.
— by Howard LeWine, MD
Editor-in-chief, Harvard Men’s Health Watch
Image: © Wavebreakmedia/Getty Images
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