Ideal time to exercise for a good night's sleep

Practicing yoga can effectively improve sleep quality. (Source: Pixabay)

According to statistics from the World Health Organization (WHO), more than 30% of adults have sleep problems. One of the natural and effective solutions recommended by many health experts is to exercise at the right time.

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The ideal time to exercise for good sleep

According to research published in the Journal of Physiology (2019), exercising between 5pm and 7pm can regulate the biological clock and increase the secretion of melatonin - a hormone that regulates sleep.

Professor of neurology at the University of California Berkeley - Matthew Walker - author of the book Why We Sleep - commented: "Moderate exercise in the late afternoon helps the body cool down after exercise, creating ideal conditions for the brain to easily enter a state of rest."

Avoid exercising too late after 8pm

A study in Sleep Medicine Reviews (2020) found that intense exercise within an hour of bedtime can cause nervous arousal, increase heart rate and body temperature, making it harder to fall asleep.

"If you want to sleep well, finish your workout at least 1.5-2 hours before bedtime, especially if you do cardio or HIIT exercises," says American fitness trainer Joe Holder, a contributor to Men's Health magazine.

Exercises to help sleep

Dr. Michael Breus, a famous sleep expert in the US, shared in the podcast The Sleep Doctor : "Exercising at the right time not only helps the body stay healthy but is also a natural therapy to help sleep more deeply. Choosing the right exercise for your physical condition and personal schedule is the key factor."

Here are some forms of exercise recommended by experts:

Yoga and meditation (20-30 minutes)

Harvard Medical School notes that yoga is an effective tool to improve sleep quality in older adults and people with sleep disorders. Practicing yoga and meditation helps relax the nerves, reduce cortisol, and stimulate serotonin and melatonin, helping you sleep better.

Light walking or brisk walking (30 minutes before 7pm)

Walking in a cool place helps burn excess energy, balances blood sugar, and helps the body relax.

Practice breathing and gentle stretching

Breathing exercises and gentle stretching help stretch the neck, shoulders, and back, stimulating the parasympathetic nervous system, supporting the brain's relaxation process, helping you fall asleep easily.

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