Regular exercise and working out properly give you a lot of advantages. Your overall health and a good sleep is always one of them because sleep always depends on your body condition and receptors included melatonin which promotes sleep quality and relaxation also reduces your stress levels therefore exercise increase your activity and metabolism.
Nervous system and exercises.
Your autonomic nervous system triggers your sympathetic nervous system and while exercising your sympathetic nervous system stimulated and produce hormones that generate power in your muscles through breaking the ATP bonds which supplies power to muscles AD for muscles and overall body.
When you worked out completely your parasympathetic nervous system stimulated and it repairs your activity and power which you wasted during your workout that’s how you feel sleepy and tired after doing exercise so for a good sleep and quality sleep you should exercise which helps you to fall asleep quickly and makes your sleep efficient and healthy exercising regularly will also help you to adapt a proper, healthy sleeping pattern which is a key that helps you focus on your daily tasks and provides you with a proper level of cognitive activity, which further helps you to perform better in life and sleep better. When you exercise before sleeping, it also helps you get a deep sleep, which has a lot of benefits.
What are the benefits of exercising before bed?
There are different benefits of exercising before bed because exercise itself is a very healthy activity to do and your body always need exercise to keep your metabolism fast and makes your body functioning normally because there are hormones which are generated in our body and these hormones produce different effects during sleep or before sleeping a hormone melatonin is responsible for our sleep and quality of sleep when we do exercise.
There are many hormones and rate which sympathies our nervous system and helps us to feel calm like endorphin and endorphins are the most common and powerful chemicals that generate a feeling of happiness and calmness with the relaxation that’s why after exercise we feel calm and relax because our muscles release endorphins which are good for anxiety. That’s how we manage good quality of sleep. Exercise before bed is also helpful for muscle pain and even for your metabolism.
- Exercise before bed also helps you to improve your cognitive activities, like learning, listening, reading, and memory improvement.
- Your metabolism improves.
- Your body is producing an anti-aging effect.
- Growth hormone production is boosted.
How does exercise before bed harm you?
Exercising right before bed is not a good idea. You can do exercise one to two hours early before going to bed which is beneficial and helps you with different body function improvements, but if you do exercise right before the bed or overtraining, you can feel a lot of side effects, and it sounds like the following:
Increased state of alertness
Any physical activity right before going to sleep stimulates the release of adrenaline that triggers your brain’s alertness. Your brain’s alertness causes a lack of sleep and creates anxiety, so that’s how you can affect the quality of sleep if you exercise right before going to sleep that causes alertness and alertness before bed is not very good.
Compatibility with the body.
If you exercise and your body is not compatible with the exercise you are doing before bed, you may also feel harmed because everyone’s body is different and reacts differently only when they’re exercising. If you exercise before bed your body produces harmful effects like lack of sleep, sleep deprivation, and trouble in falling asleep then you have an idea that your body is not compatible with exercise before going to bed and you need to change your workout schedule.
Increase body temperature
When you exercise, it always increases your body temperature and boosts your metabolism. For some people, their parasympathetic nervous system is slower, which acts slowly and heals their exercise effects late, so those people may find it difficult to fall asleep quickly, and their body temperature will rise and cannot calm down, so they may feel difficulty going to sleep after exercising.
Which exercises are good before sleep and improve your sleep quality?
There are a lot of exercises that help you sleep well, and you can do these exercises right before going to bed. They are also helpful to improve your sleeping quality and your overall sleeping patterns. These exercises also help you to get into a deep sleep. These exercises are following:
Yoga is the top-of-the list exercise that helps you fall asleep and improve your sleep quality, and you can do this right before going to sleep because yoga is a very gentle and focused exercise that provides you relaxation and inner mental peace, which is very helpful for a good quality of sleep. So you can do this exercise that promotes relaxation and reduces your body’s stress levels.
There are many breathing exercises you can do because it has been proven by neuroscientists that these exercises create a response that reduces stress in your body and provides a calm and relaxing effect. That’s why you can do breathing exercises. The most famous breathing exercises are the box breathing technique and the stop and start breathing technique, in which you can stop breathing for 5 seconds, inhale long, stop, and then exhale, so this is the best exercise that you can do before sleeping.
Stretching is the best exercise you can do right before going to bed, or even if you are at work, you can do stretching because stretching helps you to make your muscles relaxed. When you stretch your muscle fibers become relaxed and blood flows quickly from your muscles. Stretching includes arm stretching, thigh stretching and lower back stretching. All these activities you can do for a good sleep, and before going to bed, these exercises are really helpful.
How do you maintain healthy sleep while working out at night?
There are many ways by which you can maintain your healthy sleeping patterns and have a healthy and deep sleep at night, even if you work out at night, so you need to follow the following steps, which are given:
- Limit your workouts to 1 hour before bedtime.
- Use relaxing exercises and techniques.
- Monitor your sleep through sleep-tracking apps.
- Adjust your exercise routine and intensity.
- Don’t lift heavy weights
- Don’t do HIIT Exercise
- Avoid pre-workout before exercising
- Use protein after exercise