![Woman doing boxing class, woman sleeping](https://cdn.mos.cms.futurecdn.net/MhcnnyzwfJWUaqUZKZWg7J-415-80.jpg)
When should you stop exercising before bed? It's a tricky balancing act, especially for for whom the evening is the only time available to work out. We all know that getting sufficient exercise is important for all-round health and wellbeing, and that includes helping you sleep better. However, while getting a sweat on during the day will help you improve your sleep quality when bedtime rolls around, you do need to be careful about exactly when you fit in that workout.
Just as there's an optimal time to stop drinking before bed, with exercise, it's all about timing. And that's especially true if you're going for a high-intensity session. We spoke to Dr Verena Senn, neurobiologist and head of sleep research at Emma sleep (the brand behind the best memory foam mattress around, in our opinion) about when you should stop exercising before bedtime for the best sleep.
"When considering how close to your bedtime you should be exercising largely depends on the type of physical activity. For example, high-intensity late-night exercise has been shown in some studies to delay sleep onset on account of an increased heart rate," says Dr Verena. "For most people, I would recommend not exercising in the two hours before bed."
What kind of exercise is it okay to do before bed?
If later in the evening is the only time you can squeeze in your exercise, it's best to stick to calming, non-cardio activities. "Something like that is lower-impact, such as yoga when used more like a meditative practice, can be very helpful to sleep," explains Verena. Try these yoga stretches to do before bed, or some breathing exercises to help chill you out.
"By encouraging slower breathing and activating the parasympathetic nervous system (PSNS), this kind of exercise can increase the concentrations of the neurotransmitter GABA (sometimes known as the brain’s tranquilliser) and relax the mind and muscles," says Dr Verena.
When it comes to exactly how much exercise to do, there's no hard-and-fast rule, as it varies a lot depending on your age, abilities, fitness level and so on. "Whatever you do, stick to a routine and learn what works for you," she continues. "It's not one size fits all; identify your own preferences and observe whether the timing of your exercise promotes or inhibits your sleep."
Remember, too, that exercise is just one part of a wider sleep hygiene regime. "It's recommended that healthy adults get between 7-9 hours of sleep a night, so whatever your levels of exercise this is something to aim for," continues Dr Verena (although some experts disagree – at #7 in our 24 tips for better sleep, independent sleep consultant Dr Neil Stanley says that how much sleep you need is genetically determined, and actually anything before four and 11 hours could be right for you).
Upgrade to smarter living
Get the latest news, reviews, deals and buying guides on gorgeous tech, home and active products straight to your inbox.
Ruth is a lifestyle journalist specialising in sleep and wellbeing. She has tested more mattresses than her small flat can handle and will talk at length about them to anyone who shows even a passing interest, and has had to implement a one-in-one-out pillow policy for fear of getting smothered in the night. As well as following all the industry trends and advancements in the mattress and bedding world, she regularly speaks to certified experts to delve into the science behind a great night's sleep, and offer you advice to help you get there. She's currently Sleep Editor on Tom's Guide and TechRadar, and prior to that ran the Outdoors and Wellness channels on T3 (now covered by Matt Kollat and Beth Girdler-Maslen respectively).
-
REM-Fit Tencel Cool mattress protector review: a waterproof protector with temperature control
This Rem-Fit mattress protector guards against spills while shielding you from allergens and wicking moisture away for a comfortable sleep
By Alistair Charlton Last updated
-
I tried the Wim Hof breathing hack and I’ve never slept better
What is Wim Hof breathing and does it help with sleep?
By Bethan Girdler-Maslen Published
-
Expert reveals the exact colour you should paint your bedroom for restful sleep
What colour is your bedroom wall?
By Lizzie Wilmot Last updated
-
Loop upgrades its popular earplugs with highest noise reduction levels to date
Loop launches new Quiet 2 Plus earplugs with better noise reduction and comfort than before
By Bethan Girdler-Maslen Last updated
-
Momcozy Sunrise Wake-up Light review: a 4-in-1 device that promotes a restful night's sleep
It functions as an alarm clock, sound machine, wake-up light and seven-colour night light
By Lizzie Wilmot Published
-
Oura experts reveal women sleep better than men – but there’s one exception
Why women’s sleep changes during their cycle, and how to sleep better on your period
By Bethan Girdler-Maslen Published
-
Survey finds the majority of Brits are angry from tiredness – here’s how to fix it
‘Tangry’ is the new ‘Hangry’, according to new sleep survey
By Bethan Girdler-Maslen Published
-
Londoners are the worst sleepers in the UK, reveals Oura experts
Oura study reveals Brits have surprisingly good sleep habits but there’s room for improvement
By Bethan Girdler-Maslen Published