Your body wants to sleep when it is physically tired. Regular exercise is one of the best ways to boost your energy level during the day and set you up to fall asleep easily at night. There are a few key things to remember when planning your exercise schedule.
At Least 4 Hours Before Bed
Exercise increases your metabolic rate, causing your body to release various hormones, including adrenaline, that stimulate your mind and increase awareness. Additionally, your body releases endorphins when you exercise, which can give you a pleasurable feeling.
These side effects can last at least four hours. Plan to workout late in the afternoon, or earlier if you plan to get to sleep early. Avoid workouts in the evening and particularly after dinner time.
Save Hard Workouts for the Morning
Strenuous workouts can cause muscle aches. On days where you plan to workout more than usual, schedule your exercise for early in the day to give your body time to recover. However, this is only if the feeling of tired muscles bothers you. Some people enjoy this feeling and don’t find that it interferes with sleep.
Adjust your workout difficulty and schedule to meet your body’s needs for sleep, not just the level of exercise you can tolerate.