Is exercising at night good? We tell you its pros and cons

There is a myth that exercising at night increases body temperature and disrupts sleep, but is this totally true? Know the truth, as well as its pros and cons. Is exercising at night good.

Is it good to exercise at night?

Several studies have shown that you can exercise at night without disturbing your sleep, as long as you maintain a moderate intensity and do it an hour before bedtime (if possible, 90 minutes before) so as not to disturb the ability to sleep. The most recommended activities that will even help you fall asleep faster are yoga, calm swimming, light weight lifting, walks and stretching.

How much exercise to get a good night's sleep? The 30 minutes are sufficient, although they can be as high as 75 minutes while maintaining moderate physical activity.

Pros of exercising at night

If you do these types of calm and relaxing exercises, you can reduce anxiety and stress, regulate your internal clock and circadian rhythm, induce deep sleep and secrete serotonin, the hormone of happiness, which will make you happier and less worried to the bed. Sure, in addition to all the physical and health benefits that exercising offers.

Cons of exercising at night

But be careful when breaking the aforementioned rules. If you exercise minutes before bed and choose high-intensity activities, such as HIIT, demanding weightlifting, cycling and swimming competitions, and sprints, your sleep will be difficult. This happens for 3 reasons: the body temperature rises, the heart rate accelerates, and the nervous system is stimulated, making the process of sleeping more difficult.

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Tips to sleep better if you exercise

The time and type of exercise you will do before bed play the most important role to rest fully, but also what you eat and other habits, such as showering. Here are 5 things you should consider to exercise at night and sleep delicious.

• Avoid stimulant substances before training, such as coffee, excess sugar, alcohol, nicotine and even other natural sources, such as ginger.
• After exercising at night, take a warm bath listening to quiet music.
• If you finished exercising at night and are hungry, opt for light snacks (such as tuna toast, natural yogurt or protein shakes) and relaxing infusions.
• Avoid taking short naps in the afternoon and have established sleep schedules.
• Forget about electronic devices before sleeping. Better read a book, put on a mask, and spray lavender spray on your pillow.