The Best Bedtime Exercises: How to Boost Your Fitness Without Losing Sleep

Balancing fitness goals with a good night's sleep can feel like a challenge sometimes. You want to stay in shape, but working out too late may leave you wired when you should be winding down. The good news? You don't have to sacrifice one for the other. Doing the right exercise before bed can improve your fitness and set yourself up for a restful night's sleep. Benefits of Exercising Before Bed Exercising before bed might seem counterintuitive, but — when done right — it has surprising advantages. Here’s how working out before bed benefits the body and mind: Improves Your Quality of Sleep Low- to moderate-intensity exercise before bed triggers relaxation responses in the body, reducing the time it takes to fall asleep. By increasing the time spent in slow-wave sleep, your body can repair itself more effectively. You enjoy more restorative sleep and wake up refreshed. Alleviates Stress Physical activity is a natural stress reliever. It lowers levels of cortisol, the body's stress hormone, and stimulates the release of endorphins — chemicals in the brain that promote a sense of well-being. Working out before bedtime can help lower stress levels, making it easier to condition your mind and body for a peaceful night’s sleep. Mood Booster Ever heard of Runners High? It's a state brought about by a sudden flush of endorphins during physical activity. Although this euphoric rush is usually achieved from high-intensity activity, working out before bed for 20 minutes straight can still boost your mood. This endorphin rush can leave you feeling more positive and mentally ready for a good night’s sleep. Muscle Relaxation Gentle exercises help ease tension in areas like the neck, back, and shoulders. This relaxation can relieve muscle tightness, promote blood flow and soothe the body. You minimize the discomfort that might otherwise interfere with sleep, allowing you to settle into a more comfortable and restful state. Regulates Body Temperature Physical exertion naturally elevates your core temperature. As you cool down afterward, it signals your brain that it’s time to sleep. This cooling process mimics the natural dip in body temperature that occurs before sleep, making it easier to drift off. Best Types of Exercises to Do Before Bed Low-impact exercises that promote relaxation are the best for a healthy bedtime routine. Gentle Stretches Stretching helps release muscle tension, improve circulation and signal to your body that it’s time to nod off. Some of the most effective stretches you can incorporate into your stretches into your bedtime routine include: Forward bends: This stretch relaxes the lower back and hamstrings. To execute it, stand with your feet hip-width apart. Slowly bend forward at the hips and let your arms hang toward the floor. Child's pose: First, kneel on the floor, then lean back on your heels. Stretch your arms toward the floor while lowering your chest toward your knees to release tension in the back and shoulders. Low-Impact Yoga Up to 55% of people who practice yoga say they sleep better. This is because this mind-body exercise is excellent for calming the mind and stretching the body and can be quite beneficial when practiced before bedtime. The following poses are particularly effective for winding down: Cat-cow pose: Start on all fours, then slowly arch your back to the ceiling — this is the cat pose. Holding the position, dip your back toward the floor, known as the cow pose. These postures loosen the spine and help release tension. Legs-up-the-wall: Lie on your back and place your legs against a wall. This position helps reduce swelling in the legs and promotes relaxation. Savasana: Commonly known as the corpse pose, you lie face up with your arms at your sides, palms up. Listen to your breathing and let your body relax completely. This is the ultimate relaxation pose to end your yoga session. Breathing Exercises Beyond yoga, deep breathing exercises help calm your nervous system, lower your heart rate and set the stage for a restful night. A study on submarine soldiers revealed that those who practiced belly breathing exercises four weeks in a row reported better sleep. The 4-7-8 technique is one of the most popular ones. It involves taking breathes through your nose while counting to four, then holding your breath up to seven. Finally, breathe out through your mouth for a count of eight. Repeat this cycle several times to slow your heart rate and effectively prepare your body for sleep. Progressive Muscle Relaxation Progressive muscle relaxation (PMR) is the practice where you tense and slowly release each muscle group in your body, starting with those on your toes and working up to your head. PMR helps you release physical tension and promotes relaxation, making it easier to drift off. Can I Exercise at Night to Lose Weight? Even though the exercises you engage in are relatively moderate to low-impact, a mild workout before you call it a day can help you drop a few pounds. The key to weight loss is losing more calories than you consume, and the time of day you exercise doesn’t change that as long as you’re consistent and maintain a calorie deficit. Nighttime workouts can be effective if you have a hectic daytime schedule. Exercising at night can also help manage stress and improve sleep quality, important contributors for weight loss. How Late Can You Workout Before Bed? Generally, it's best to avoid intense workouts too close to bedtime, as the endorphine rush can make it difficult to fall asleep. A good rule of thumb is to finish your workout at least an hour or two before going to bed, but the ideal time to exercise before you retire to bed depends on: Your sleep patterns. The intensity of your workout. Ultimately, it’s about finding what works best for your body. If you notice that exercising late energizes you too much, consider shifting your routine to earlier in the evening. Listening to your body’s signals will help you optimize your workout schedule for better sleep and overall wellness. Make Exercise Before Bed a Routine Exercising in the evening can benefit your overall health and well-being. By consistently following the tips in this guide, you can enjoy a relaxing and rejuvenating bedtime workout without compromising your sleep. Remember, the aim is to find activities you enjoy that help you feel relaxed and refreshed.