For me the hardest part exercises takes the time to do it. With my schedule, working out at night is often easiest, but should I believe people on TikTok who tell me that going to the gym in the evening won't provide the same benefits?
I don't get up early. I'm not even one of those people who gets up as soon as the alarm goes off. If I have a choice, I like to start the day calmly by snoozing my alarm, scrolling through the news and social media, and taking my time leisurely. breakfast. My only option is to train in the late afternoon, which is a controversial choice. Sure, waiting until the last possible second to finally check an exercise off your list can be stressful, but for me it's also a way to end the day on a good note.
However, I envy those who can pull off a comprehensive morning workout. I'm also wondering if the evening endorphins will have a negative impact on my sleep, which is the most common problem during evening workouts. The good news is that experts say things aren't always so clear cut.
“From a physiological point of view, “late” is not so much the time itself, but how close it is to sleep,” professional trainer. Juan Antonio Martin explains. “Nighttime training is considered nighttime if you exercise within two hours of sleep.” This means that if you go to bed at 11:00 pm, any time after 9:00 am is too late to start exercising. “Ideally, you should allow at least 90 to 120 minutes between finishing your workout and going to bed,” says Martin.
How does evening exercise affect sleep?
The claim that nighttime exercise may affects sleep. According to Martin, when you exercise, you activate the sympathetic nervous system (also known as the fight-or-flight response) and raise your core body temperature, which can negatively impact your sleep. “Exercise, especially if it is high intensity, such as strength or HIITalso increases the release of catecholamines such as adrenaline, he says. “And that’s all great… except when you need to relax and sleep.”
According to Martin, working out too late can disrupt your circadian rhythm if you're sensitive to these kinds of stimuli, which can make it difficult to achieve deep sleep. Not everyone suffers the same, but if you notice that you're having trouble falling asleep after working out, your body is already giving you a clue.
How to exercise at night without disturbing your rest
In short: the harder the workout, the more time you'll need beforehand. trying to sleep. The harder you exercise, the more your body becomes activated and your nervous system is activated. The time it takes for the body to return to normal is proportional to the intensity of the workout.
Although this may bother some people sleep modeexercising at night is not categorically harmful for you. “There are people whose peak energy and performance are not in the morning, but in the afternoon or evening,” says Martin. “In such cases, forced early morning workouts can lead to worse results: more fatigue, decreased adherence, and even risk of injury.”
Essentially, it is a matter of lifestyle. If heading to the gym right after waking up seems unfathomable, but working out at night helps you get rid of the stress of the day, Martin advises listening to your body. Working out in the afternoon or evening can even help improve your mood and give you a feeling of accomplishment before bed. “The important thing here is to be honest with yourself. If working out at night makes you feel better and doesn't affect your sleep, keep doing it,” says the trainer.
Is it more effective to exercise in the morning than in the evening?
In addition to sleep problems, many people also suggest that those who exercise in the morning see better results than those who exercise before bed. But that's another misconception, says Martin: no matter when you exercise, the benefits in terms of fat loss and gaining muscle mass are the same.
