Exercising in the evening before going to bed: bad idea!

2023-12-27 20:45:00

It’s not always easy to free up time to practice a sporting activity, especially during the week! Our working hours are not necessarily compatible with our leisure time and we can easily find ourselves at the dance hall or on a basketball court at 8 p.m. Then it quickly comes time to go to bed. But no matter how much you toss and turn in your bed, you can’t fall asleep! And for good reason… Sport promotes the secretion of stimulating hormones, notably adrenaline, which disrupt our biological rhythm and delay falling asleep. Insights from Armelle Rancillac, neuroscience researcher at Inserm and the Collège de France & Dr Marie-Françoise Vecchierini, neuropsychiatrist specializing in sleep pathologies and deputy secretary of the National Institute of Sleep and Vigilance (INSV).

Is it okay to exercise before sleeping?

Exercising before sleeping can have effects vary from one person to another. For some, this can lead to a release of endorphins that promote relaxation, while for others, the rise in body temperature and the secretion of different hormones can indeed have an impact on our sleep. “ Exercising just before bed delays falling asleep, but it does not affect the quality of sleep », Specifies Dr Marie-Françoise Vecchierini. In fact, we generally advise once morest practicing a sporting activity just before going to bed!

Why is it better to avoid sport before sleeping?

Let’s be clear, sport has many benefits for our overall health – and even for our sleep, when done at the right time. However, exercising before sleeping can increase our body temperature et stimulate the secretion of exciting hormones thus disrupting the natural process of falling asleep, indicates Armelle Rancillac.

In detail, when we exercise, our body temperature increases as well as our blood pressure et our heartbeat accelerates. These physiological responses are beneficial to our overall health, but they interfere with our ability to fall asleep.

After exercise, our body needs time to return to its basal state, which can delay falling asleep, explains the neuroscience researcher.

Furthermore, exercise stimulates release of adrenaline, endorphins and other hormones such as dopamine. Present in large quantities, these hormones keep the brain in waking state and slow down the transition to a state of relaxation conducive to sleep.

What time to exercise to sleep well?

“Ideally, sport should be practiced in the morning or early followingnoon, outdoors,” recommends Dr Marie-Françoise Vecchierini. In other words, it’s better to get up a little earlier to go jogging in the morning!

Experts recommend stopping all intense sporting activity at least three to four hours before your planned bedtime. This allows the body to return to its usual temperature and reduces stress hormone levels, promoting a smoother transition to sleep.

An Armelle Rancillac de nuances : « In practice, better late than never! If you can’t find another time to play sports, allow yourself a session or match in the late followingnoon or early evening, but make sure to maximize your recovery so that you can fall asleep peacefully.

What sports should you focus on in the evening to sleep well?

In the evening, favor gentle activities which promote relaxation, such as yoga, Pilates or Tai Chi, advises Dr Marie-Françoise Vecchierini. And explain: “These activities help calm the nervous system and prepare the body for restful sleep.” You can also move towards endurance activities like walking, running, swimming or cycling at a moderate pace. Ideally, avoid sports that stimulate the sympathetic system too much, advises the neuropsychiatrist. In other words, it is better to avoid the basketball match or the session ofcrossfit At 20 o ‘clock !

Bed sport, ideal for falling asleep!

As Armelle Rancillac points out, gender is an exception to the rule. Indeed, whatever the time of day or night, sexual activity is the origin of hormonal secretions which promote falling asleep, in particular endorphins, dopamine, melatonin and oxytocin.

Good reflexes for doing sports in the evening and sleeping well followingwards

Start as early as possible and try to finish your workout at least three to four hours before bedtime.Finish your session through soothing recovery exercises like stretching or yoga, it can help relax your muscles and calm your nervous system.Avoid competitions or training sessions that are too intense in the evening, because it can increase your energy level and make it more difficult to fall asleep. If you feel tired following your workout, listen to your body and rest. Don’t force intense activity if you feel exhausted!Limit intake of caffeine and other stimulants several hours before bed. Stay hydrated throughout the day, but avoid drinking large amounts of fluids right before bedtime to avoid frequent interruptions during the night.A warm shower following exercise can help relax your muscles and promote relaxation, making it easier to fall asleep.Establish a wind-down routine before bedwhich can include calm activities like reading, meditating, or listening to calming music. Make your bedroom feel dark, cool and silent when you go to bed and establish a digital curfew to avoid blue light from screens. Try go to bed and wake up at the same time every daythis helps regulate your biological clock. Just before sleeping, use techniques like le brain tapping or the 4-7-8 method to let go. Once in bed avoid looking at the timethis can increase your stress related to falling asleep.
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