We could rattle off several reasons to work out in the morning – but sometimes waking up before the sun sounds about as pleasant as a root canal. Plus, nighttime sweat sessions might be the only window you have to exercise, especially if your job involves super-early hours. But most importantly, working out – no matter the time of day – is better for you than sitting still. Need more convincing? Here are some perfectly good reasons why it’s totally fine to exercise after dark.
1. You’ll Sweat Out Your Stress After A Long Day
Rough day at the office? Exercise boosts endorphin production, which relieves stress. Researchers say you only need 20 minutes to unwind your mind, making this one of the fastest ways to relieve stress ever! An analysis of 23 studies by researchers found that doing exercise at night not only had no effect on keeping subjects awake, but it also helped people wind down more easily, and they spent more time in deep sleep.
READ MORE: 5 Beginner Yoga Poses To Help You Sleep Better
2. You Have More Energy To Dominate Your Workout
“Chances are you do not feel so sleepy like you can in the morning,” says Monica Nelson, certified personal trainer. “You’re usually warmed up and ready to crush it.” And honestly, who doesn’t want to crush their workout? Feeling drained? Start low and slow – your body might want to ramp things up five minutes in.
READ MORE: Try These Winter Workout Tips On How To Stay Safe And Warm
How To Work Out At Night, Without Sacrificing Sleep
The analysis of 23 studies mentioned above found one thing that interrupts sleep: doing high-intensity exercise before bed (less than an hour before). So, to reap the benefits of your HIIT workouts, make sure to schedule them about two hours before you expect to doze off. Your body needs two hours to wind down and reframe itself for sleep anyway.
How to exercise: an hour before bed
Soothing exercises that are completed an hour before bed can help release tension and help you sleep better. Your best bets are workouts that help your body wind down. Think: yoga, swimming, Tai Chi, or somatic moves that help release any energy.
Best workouts at night: two to three hours before bed
Here, you’re allowed to go a bit nuts. According to experts at Johns Hopkins Medicine, aerobic exercises (the kinds that get your heart racing) can release endorphins, which is the kind of activity that generally keeps you awake. Schedule these two or three hours before you plan to hit the hay. Your moves: running, weightlifting, HIIT, boxing, cardio, padel.
Wind down seriously
At night, your body needs cues to get sleepy. Help nudge it along by prioritising soothing practices at the end of your nighttime workout. Stretching, meditating, deep breathing or a slow walk can all help shift gears.
READ MORE: 8 Easy Yoga Moves To Relieve Stress
