We delve into what is the ideal time of day to sleep better and achieve a deeper and more restful sleep, something that will be of special interest to you if you experience insomnia problems.
The practice of regular physical exercise brings together numerous benefits for your health: from reducing stress to weight control or the prevention of diseases such as cancer, cardiovascular problems or depression.
One of its most important advantages is the positive transformation of the quality of your sleep , since sport – whatever it may be, from swimming to running, yoga or gym routines – gives you a better rest. Of course, it is essential to play sports while maintaining a correct diet, having also slept enough and ensuring optimal levels of hydration.
Now, the million-dollar question: what time of day is it better to practice sports to get benefits at bedtime and sleep better?
First thing in the morning: optimal sleep
Morning workouts are the best option to sleep soundly that night, since practicing your favorite sport at dawn causes you to sleep more hours, experience deeper sleep cycles and spend up to 75% more time in more sleep stages. Restorative than in the case of those who exercise later that day. Also, if you exercise outdoors in the morning, you will get the necessary daily dose of sunlight, which can help you regulate your sleep and wake cycle, in which melatonin plays an important role .
Afternoon exercise: positive for insomnia
If you don’t have time to go to the gym, practice yoga, or go for a run when the sun rises, don’t worry. Exercising in the afternoon has benefits for both your performance and your peace of mind. Because your body is one or two degrees warmer in the afternoon than when you wake up, your muscles can work more effectively, so you have less risk of injury and will be more adept at completing complex movements.
Also, afternoon workouts, especially aerobics, can help you overcome insomnia, causing you to fall asleep faster and also wake up less often at night. One of the main reasons is that exercise increases body temperature for approximately four or five hours, decreasing just when it is time to sleep.
Night not the best option for strong workouts
If you really want a good night’s sleep, it’s best to avoid strenuous workouts late at night or just before bed. The increased body temperature that accompanies cardio workouts, along with its stimulating nature, can interfere with falling asleep. However, yoga, pilates, and simple stretches can help you relax and improve your rest.
It should be noted that night workouts do not have the same effect on each person, so if they do not interfere with your sleep, then there is no need to change the routine. However, if you suffer from insomnia, they are not recommended.
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