Exercising in the late evening can have an impact on your sleep quality, although the extent of this impact can vary from person to person. Some people find that exercising in the evening helps them sleep better, while others find that it makes it harder to fall asleep or stay asleep.
One of the ways in which exercising in the evening can affect sleep is by increasing your core body temperature. Exercise causes your body temperature to rise, and it can take several hours for your body temperature to return to its normal resting level. This can make it harder for you to fall asleep because your body needs to be at a lower temperature to initiate sleep.
Another way in which late-evening exercise can impact sleep is by increasing levels of the stress hormone cortisol. While exercise can help to reduce cortisol levels overall, high-intensity exercise can temporarily increase cortisol levels, and this can interfere with your ability to fall asleep or stay asleep.
To minimize the impact of late-evening exercise on your sleep, it is important to establish a regular exercise routine and to try to exercise at the same time each day. This can help to train your body to expect exercise at a certain time and can help to regulate your body's natural rhythms.
It is also important to avoid high-intensity exercise late in the evening, as this can increase cortisol levels and make it harder to fall asleep. Instead, focus on low- or moderate-intensity exercise, such as yoga or a gentle walk, in the evening.
Finally, be sure to give yourself enough time to wind down and relax after exercising. This can help to lower your body temperature and reduce cortisol levels, making it easier for you to fall asleep. Consider taking a warm bath, practicing relaxation techniques such as deep breathing or meditation, or reading a book to help you relax and prepare for sleep.
No comments:
Post a Comment