Benefits and risks of exercising before bed

Benefits and risks of exercising before bed. Graphics: Thien Nhan

Physiology of sleep

According to Dr. Pradeep Mahajan, Regenerative Medicine Researcher and Founder of StemRx BioScience Solutions, India, regular exercise can improve sleep quality and help you fall asleep faster. However, the wrong timing of exercise can affect your sleep.

According to a study by Sports Medicine (Auckland, New Zealand), evening physical activity can improve sleep quality when performed at moderate intensity, rather than vigorous intensity.

Benefits of exercising before bed

Regulates body temperature: Exercise increases body temperature and after exercise, the body naturally cools down. The rapid change in physiology can cause drowsiness.

Reduce stress and anxiety: Exercise releases endorphins, which can reduce stress and anxiety, two factors often linked to sleep disturbances.

Improve sleep: Moderate exercise before bed does not affect sleep but also helps you have better quality sleep.

Risks of Exercising Before Bed

Increased heart rate: High-intensity exercise increases heart rate and adrenaline levels, making it difficult for some people to relax.

Sleep disturbances: When you exercise at a high intensity, your body activates its post-exercise recovery system, which involves increased blood flow and energy to tissues. This can also stimulate the nervous system and create hyperactivity.

The ideal time to exercise

“Avoid vigorous exercise two to three hours before bedtime,” says Dr. Mahajan. “This allows your body to return to its basal temperature and physiological state, which will help you sleep better.”

Source: https://laodong.vn/suc-khoe/loi-ich-va-rui-ro-khi-tap-the-duc-truoc-khi-di-ngu-1382323.ldo