More than a third of people in the UK struggle with sleep, with some dreading bedtime for this very reason.
There is some evidence that exercising during the day can help combat insomnia – but getting the timing right is important.
Leon Bolmeer, fitness expert and owner of Geezers Boxing, believes regular exercise is the key to overall sleep quality.
The expert noted that beyond the physical benefits of moving the body, staying active helps the body fall asleep faster.
Working out too close to bedtime can cause disruptive sleep
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“Regular physical activity can help you fall asleep faster, improve the quality of your sleep, and even reduce symptoms of sleep disorders such as insomnia and sleep apnea,” explained Leon.
Exercise works by reducing stress and anxiety whilst building sleep pressure that makes you feel sleepy by bedtime.
It also helps regulate your sleep/wake cycle, making it easier to fall asleep and wake up refreshed.
Studies show consistent exercise improves both the duration and quality of sleep for insomnia sufferers.
However, the timing of your workout can significantly impact sleep quality, according to Leon. This depends partly on your natural chronotype, describing the natural inclination of a person to sleep at a certain time.
“The best time to exercise depends largely on your lifestyle and preferences,” he noted.
Morning exercise can set a positive tone for the day and lead to deeper sleep, while afternoon workouts coincide with peak body temperature and muscle function, improving performance.
“Lower-intensity activities in the evening, like yoga, can be a great way to de-stress, but be careful not to exercise too close to bedtime as vigorous exercises will increase your heart rate, body temperature, and adrenaline levels, which can all make it harder for your body to wind down,” Leon noted.
“While some studies suggest that exercising later in the evening doesn’t always negatively impact sleep, research indicates that exercising within an hour of bedtime can reduce sleep efficiency and lead to more time awake after falling asleep.”
Gentle exercise is recommended for evening relaxation
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Understanding your natural sleep-wake patterns helps determine optimal exercise timing.
Both strength training and cardio offer sleep benefits, but intensity and timing are crucial factors.
“Activities like boxing and High-Intensity Interval Training (HIIT) help reduce stress by releasing feel-good hormones such as endorphins, serotonin, and dopamine while also lowering cortisol levels,” Bolmeer explained.
For evening relaxation, gentler options are recommended. These calming activities help the body transition to rest mode without the stimulating effects of intense workouts.