Did you know that you can get a good night’s sleep just by exercising in the evening? While many believe that working out too late can make it hard to fall asleep, recent studies suggest the opposite.
Physical activities like jogging, yoga, or even a brisk walk after dinner can actually help improve sleep quality. But how does this work, and what other benefits does sleep provide? Let’s see why exercising in the evening might be the key to a good night’s sleep.
How Much Sleep Do You Need?
Everyone knows sleep is important, but how much do we actually need? The answer depends on your age. Most adults need between 7 to 9 hours of sleep per night to feel rested and function well the next day. Teens may need 8 to 10 hours, while younger children might require 9 to 12 hours.
Sleep is essential because it helps the body and mind recover, improves concentration, boosts mood, and supports overall health. When you exercise in the evening, you can help your body wind down more effectively, which will ultimately lead to better sleep.
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Lack of sleep can impair cognitive functions, making it difficult to focus and remember information. It also affects our emotional regulation, increasing irritability and mood swings.
Over time, chronic sleep deprivation is linked to more severe health issues, such as high blood pressure, diabetes, and a weakened immune system. This shows why finding effective ways to improve sleep, like evening exercise, can be important for long-term health and well-being.
Does Sleeping Improve the Skin?
Sleep and skin health go hand-in-hand. How?—When you sleep, your body works hard to repair skin damage, reduce inflammation, and boost collagen production, which keeps the skin smooth and firm.
Dermatologists also agree that a good night’s sleep can reduce the appearance of wrinkles, dark circles, and puffiness. It also helps regulate hormones, which can reduce breakouts and other skin problems.
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In addition to improving skin tone and texture, sleep plays a role in maintaining an even complexion. The body’s increased blood flow during sleep delivers essential nutrients and oxygen to the skin, which reduces redness and blotchiness. This natural rejuvenation process is why we often wake up with a “glow” the next day.
When Is the Best Time to Sleep?
Timing is everything when it comes to sleep. Experts recommend going to bed between 9:00 and 11:00 p.m. to align with your body’s natural sleep-wake cycle, also known as the circadian rhythm. This cycle controls your sleep patterns and is influenced by light and darkness.
When you sleep at the same time each night, your body gets used to this schedule and can perform its restorative functions more efficiently. If you’re finding it difficult to sleep at a regular time, try incorporating evening exercise into your routine. It can help your body feel tired at bedtime, making it easier to fall asleep.
Regularly going to bed at the same time also trains your brain to anticipate sleep, leading to quicker sleep onset and reduced time spent tossing and turning. Over time, a consistent sleep schedule helps to stabilize your circadian rhythm, which is not only beneficial for sleep but for other bodily functions.
Evening exercise supports this process by naturally tiring you out, making it easier to stick to a bedtime schedule.
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Does Sleeping Late Affect Your Face?
If you often go to bed late, it will tell on you. Not getting enough sleep or sleeping at irregular times can lead to increased signs of ageing, such as fine lines and uneven skin tone. Lack of sleep also affects your skin’s hydration levels, leading to dryness and dullness.
Studies have found that people who go to bed late are more likely to have dark circles, puffiness, and even acne. By exercising in the evening, you can improve your sleep schedule and, as a result, help maintain a healthy and youthful appearance.
Sleep deprivation also triggers the release of stress hormones like cortisol, which can break down the collagen in your skin, and this leads to sagging and the formation of wrinkles.
Moreover, inadequate sleep reduces the skin’s ability to heal itself from environmental stressors like UV exposure and pollution. So, evening exercise promotes a good night’s sleep and indirectly contributes to maintaining the skin’s youthful look.
Why Does Evening Exercise Help Improve Sleep?
Evening exercise helps tire out your body, making it easier to fall asleep faster and enjoy a deeper sleep. Physical activities like jogging, yoga, or cycling increase your body temperature. When your body cools down after exercise, it can trigger feelings of drowsiness, helping you fall asleep more easily.
Additionally, evening exercise helps release stress and anxiety, both of which can interfere with sleep. So, by staying active in the evening, you can improve your sleep quality and duration.
Another reason evening exercise is beneficial for sleep is its impact on mental health. Physical activity is known to boost the production of endorphins, which can elevate mood and alleviate anxiety. This mood improvement can reduce nighttime rumination when negative thoughts and worries keep you awake.
Moreover, exercise has been shown to improve overall sleep architecture, meaning it enhances the different stages of sleep, particularly deep sleep, which is crucial for body and brain recovery.
Additional Tips for Better Sleep
Apart from an evening exercise, there are other ways to enhance your sleep quality. You should avoid using electronic devices like phones or computers at least an hour before bed, as the blue light they emit can disrupt your sleep cycle.
Create a relaxing bedtime routine such as reading a book, taking a warm bath, or practicing meditation. Also, keeping your bedroom cool, dark, and quiet can also create the perfect environment for a good sleep.
Creating a sleep-friendly environment can also involve using blackout curtains, white noise machines, or even calming scents like lavender to signal to your body that it’s time to relax.
Can Evening Exercise Affect Your Energy Levels?
Some worry that working out at night might make them too energized to sleep. However, studies show that moderate exercise, such as walking or yoga, promotes relaxation rather than alertness.
It’s the high-intensity workouts that need to be avoided close to bedtime, as they could increase your heart rate and make it harder for you to calm down. For most people, moderate exercise in the evening is a great way to burn off excess energy from the day, clear their minds, and prepare their bodies for their beauty sleep.
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