Fitness routines can disrupt sleep quality, say expert

Exercise can affect your sleep in both good and bad ways. Many people follow fitness routines, like running or yoga, to stay active. While exercise is beneficial for your health, it can sometimes disrupt your sleep. Martin Seeley, a sleep expert, explains that physical activity helps regulate your body’s sleep cycles, lowers stress, and promotes restful sleep. After you work out, your body cools down, signaling to your brain that it’s time to rest. However, the type and timing of your workout are also important. High-intensity workouts, such as HIIT, can increase adrenaline and heart rate. Exercising late in the evening might make it harder to calm down and sleep well. Personal trainer James Brady advises scheduling intense workouts in the morning or earlier in the day. This allows enough time for your body to wind down before bed. For better sleep, it’s suggested to exercise 1-3 hours before bedtime. This helps to release endorphins and calm your body down. Some recommended workouts for better sleep include: - **Aerobic Exercise**: Activities like jogging or cycling raise heart rates and improve sleep quality, reducing stress. Moderate aerobic exercise can also help treat sleep-related issues, such as sleep apnea. - **Yoga and Stretching**: Yoga combines physical movements with breathing techniques, promoting relaxation and stress relief. Certain poses can activate a calming part of the nervous system, making it easier to fall asleep. - **Resistance Training**: Weightlifting and strength training can improve mood and help reduce anxiety, leading to better sleep despite the workout's intensity. - **Tai Chi**: This practice combines gentle movements with mindful breathing. It calms the nervous system and has shown significant improvements in sleep quality. - **Gentle Evening Activities**: For those who prefer lighter routines, gentle stretching or light yoga can help relax the body and prepare for sleep. This is also a great option for people with health concerns who want to still benefit from some exercise. In summary, finding the right balance between your fitness routine and sleep is key to improving your overall health and well-being.