In general, it is fine to work out at any time of day. That said, some researchers suggest that you should stop exercising at least 90 minutes before sleep. This time allows heart rate to slow down and body temperature to return to normal.
The takeaway: Getting regular exercise any time of the day can be added to your list of good sleep hygiene habits, but avoid strenuous physical activity late in the evening.
Most people should avoid strenuous workouts in the late evening or right before bedtime if they want to get the best night's sleep, according to the National Sleep Foundation of American.
Exercising too close to bedtime could cause you to take longer to fall asleep. Exercising immediately after eating dinner could cause muscle cramps and indigestion. If you miss a morning workout you can make up for it in the evening, you can't do this with an evening workout.
Past experts have told us that you shouldn't work out after 8 p.m. The National Sleep Foundation advises that you avoid "strenuous workouts in the late evening or right before bed," though it notes that if nighttime workouts don't affect your sleep, there's no need to change your routine.
Turns out, working out late can have an adverse effect on your health since it could disrupt your sleep cycle and impact your lifestyle. Contrary to popular belief that late-night workout can tire your body and help you sleep like a baby at night; it actually does more harm than good.
“If you're working out at night, make sure to not stay up later than you normally would. Exercise is, of course, healthy, but what's not healthy is throwing off your body's internal clock and messing up your sleep cycle,” he explains. Give yourself two to three hours before you plan to sleep.
You should avoid working out less than three hours before your bedtime. "Working out in the morning is better because it's easier to commit to and get done before the day's responsibilities get in the way," the experts at Heathline note. "In the evening, many people feel tired after work or school.
Working out at night may even mean better performance, increased endurance levels, more time exercising, and more benefits of exercise on your body. A small study found that the participants performed better and 20% longer during their evening workout session than their morning session.
“No, sleeping after exercise will not cause weight gain. In fact, sleep is an essential component of weight management, as it regulates hormones (such as leptin and ghrelin), which control appetite and metabolism,” explains Li.
In general, it is fine to work out at any time of day. That said, some researchers suggest that you should stop exercising at least 90 minutes before sleep. This time allows heart rate to slow down and body temperature to return to normal.
Working out too late in the day can leave you feeling energized and stimulated right before bed and delay your transition to sleep. Similar to taking a hot bath, exercise can negatively impact your sleep quality by raising your body temperature. It is recommended that you exercise no later than three hours before bed.
Muscle strength, flexibility, power output and endurance are all better in the evening than they are in the morning. Plus, people who exercise in the evening take up to 20% longer to reach the point of exhaustion.
Evening exercise also fired up men's fat-burning. By the end of the study, the bodies of the male evening exercisers were burning about 28 percent more fat during workouts than at the start, a shift that can drive body-fat loss.
As per the new study, exercising late at night can raise your heartbeat and disrupt your sleep. Exercising generally leaves you dehydrated and releases stress hormones in the body, leading you to stay alert. The bright lights at the gym and stress hormones stop melatonin, the sleep hormone from being produced.
Can you sacrifice some zzzs a few times a week in order to fit in regular exercise? Yes, but with caveats, says Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University. Regularity is very important for sound, restorative sleep.
Plus, your workouts just won't be as effective when you're dragging. All this is to say that cutting out the sleep we need in order to exercise may do more harm than good when it comes to your health goals. So if you're not currently getting 7-8 hours of sleep at night, make that the priority first.
Just how badly does one night of poor sleep impact muscle gains? Researchers have always known that a night of poor sleep hurts your rate of muscle protein synthesis (lowering it by 18%, to be specific).
Quietest times during the day to visit the gym at the weekend: 1pm to 9pm and 5am to 7am. Quietest times during weekday mornings to visit the gym: Between 4am and 6am. For the shift workers: Busiest times of the day to visit the gym: Between 5pm and 7pm Monday to Thursday.
It Can Help You Sleep Better
You may be thinking that a late-night workout will have you so energized you won't be able to slow down when it's time to go to sleep — but the opposite is actually true! According to The Washington Post, exercise helps you sleep deeper and longer, no matter what time of day you exercise.
Your body's ability to perform peaks in the afternoon. Any time after 3 pm is best for a workout. However, for office-going people, hitting the gym during the afternoon may not be possible. Proper rest is required before a workout and it may not be possible to get some shut-eye during the early evening time.
When you exercise too soon after eating, it may cause gastrointestinal issues that hinder your workout. General guidelines suggest exercising 1 to 2 hours after a small meal and 30 to 60 minutes after a snack to fuel your workout and prevent stomach problems.
The body's muscles tend to be weaker during the morning and gradually increase in strength throughout the day. The body's muscles achieve peak strength in the early evening.
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. Reducing sitting time is important, too.