Exercise and sleep--avoiding exercise right before sleeping?

librarian11111

To all:
I've been told recently that some types of exercises done at night will make it difficult to sleep--whereas other types of exercises won't make it difficult to sleep. I haven't found reliable information regarding which exercises will literally keep you up at night--and which ones won't. Any guidance/knowledge on this topic? Thanks in advance to all who respond.

Alluminati

People are different so maybe try for yourself and see? I sleep so much better after any exercise in general.

lorrpb

Heavy cardio can make it harder for some people to sleep because it raises the heart rate. Others might experience the opposite effect, so just try it for yourself.

danceologist

I read something about this a while ago. I would assume that the "types of exercises" that supposedly inhibit sleep are those that raise your heart rate--basically, almost all aerobic exercises. Exercise that supposedly promote sleep would be those that do not raise your heart rate by much, such as yoga poses and mild stretches.

I Googled it and the top results were all articles along the line of "Why the idea that you shouldn't exercise at night is a myth," and "10 surprising reasons you should exercise at night."

I also question the validity of assuming exercise significantly affects your sleep on a personal level.

I am a dancer. I have very intense workouts that extend into the night and I usually do not have a problem falling asleep. I do have a problem falling asleep, however, when I exercise more than usual. During the summer, I attend dance camps at which I dance around 6-8 hours each day. This--coupled with insufficient calorie intake to replenish the calorie burn--causes excessive production of cortisol (the stress hormone) and I simply do not feel tired.

So, I would assume that the only exercise that would inhibit sleep would be too much exercise, and maybe a sudden introduction (meaning if you are not used to it) of late night intense cardio that raises your heart rate.

Wish I had sources, I am mostly just speaking from personal experience. If you are asking for advice, just try it out and see how your body reacts. Everyone is different.

lemmie177

In my experience, anything high intensity gives me insomnia. Makes sense that a spike of adrenaline and cortisol would prevent sleep (and normal melatonin levels, as cortisol and melatonin are antagonistic hormones). Anything that provides a significant enough physical or psychological stress is likely to keep you up.

capaul42

All my workouts are in the evening and I go to bed within an hour after. Never had a problem sleeping. Not after heavy lifting, not after bodyweight, not after cardio (high or low intensity).

It's all personal preference. I know people who can't sleep a wink if they exercise after 6pm. And I know others who exercise at 1am and go right to sleep. Everyone is different.

STEVE142142

Going to be tied into your genetics and your body clock. Personally I'm a night person and I always work out after 6 pm.

meshashesha2012

heavy deadlifts works better for me than warm milk and a boring tv show. it's pretty much sleepy time for me right after lol

sijomial

Late night exercise whether weights or cardio helps me sleep.
Intensity makes little significant difference for me, possibly the higher the intensity the better I sleep.
One hour time trail on a training bike to absolute failure for example, rehydrate, shower, bed, zzzzzzzzzzzzz..

Your experience may be different.

tabbyblack13

I walk a lot in the evenings with my dog. Its relaxing and helps get rid of stress from my work day. If I don't do it both of us don't sleep very well.