Does exercising in the evening cause insomnia?

The first month of the year has already passed, and that means that many good resolutions have probably already failed. Let's give a round of applause to everyone who still manages to put on those workout leggings every week. But yes, planning a workout on a day full of obligations is not always easy. However, experts say it's important to think carefully about when you will exercise. If you do it too late in the evening? Then it might affect your sleep.

A disrupted sleep

One thing is certain: training in the evening is better than not exercising at all. But with such a late workout, you need to pay attention to what kind of exercises you do. Intensive workouts like a HIIT, can disrupt your body's thermoregulation. This means that your core temperature changes, which can interfere with your sleep. According to Thomas Kilkenny, director of the Institute of Sleep Medicine at Staten Island University Hospital, your brain falls asleep better when your body temperature drops a bit. Normally, your body ensures that this happens about two hours before you go to bed, but intensive exercise makes you warmer, keeping you awake longer. The fact that your heart rate increases due to movement also makes it harder to fall asleep. If your shift does come to an end, your workout can also reduce the quality of your sleep. It leads to less REM sleep, which means your brain processes the day's events less effectively and your mind becomes ‘full’.

Still an evening workout

Exercising in the evening is not all bad: during movement, endorphins are released, which help break down stress hormones like cortisol. You feel more relaxed, which in turn helps you sleep well. To ensure that you notice those positive effects and avoid the negatives, you can adjust your training. According to Dr. Kilkenny, it's good to make your workout a bit less intense; moderate-intensity exercises like a brisk walk or yoga actually support good sleep, allowing your body time to recover from all the effort. Want to train a bit harder in the evening? Then it's important to consider what time you go to bed. By doing that intensive workout at least two hours before you sleep, you give your body enough time to calm down. You can also combine heavy and lighter exercises. It's smart to start intensely and gradually reduce the intensity, forcing yourself to relax a bit more during the workout.

A few extra tips

An evening workout is certainly not the only thing that can influence you. It also helps to pay attention to stopping coffee consumption on time, being consistent about what time you go to bed and wake up, and ensuring a calm environment. In any case, it's good to seek tranquility in the evening, which can be done through meditation, breathing exercises, or a walk in nature. To return to exercising, experts have a few tips on how to best conclude your training. According to sleep and recovery coach Thom Manning, it's essential to take time for a cooldown. “A quality, effective cooldown is crucial to bring the body into a state where we can achieve quality sleep.” It helps reduce your body's activation. According to personal trainer Ellen Thompson, stretching or using foam rollers can help release tension and stress in your muscles, providing a sense of calm in your body. Everyone will be happy with this last tip: a warm shower after exercising is also very beneficial. As strange as it sounds, it actually helps cool your body down. It causes your blood vessels to open up and more blood to flow to the skin. There, the heat can escape, lowering your internal temperature, allowing you to sleep better. So, by thinking it through a bit longer and planning well, you can treat yourself to a well-deserved night's sleep after that late workout. sleep Source: Women’s Health & SELF, Image: @carodaur.

Are you exercising too late in the evening? Then it might affect your sleep. Experts have tips on how to approach that evening workout...