Can Exercise Before Bed Cause Sleeplessness?

A daily workout can improve sleep quality so you aren't tired in the morning.

You may worry that vigorous exercise just before bedtime will interfere with the length and quality of your sleep. Results of the National Sleep Foundation's "Sleep in America" 2013 poll found a direct correlation between exercise and a good night's sleep, regardless of the time that exercise occurs. The effects of pre-bedtime exercise on sleep quality may vary from person to person, but for most normal sleepers, working out in the evening should not cause sleeplessness.

Concerns

Exercise can elevate your body temperature for up to six hours post workout. The onset of sleep is associated with lower body temperatures, so the National Sleep Foundation and other sleep experts once recommended avoiding exercise within three hours of bedtime to give your body time to cool down. Exercise is also stimulating to your cardiovascular and muscular system, which experts also thought could potentially interfere with sleep quality.

Evidence

A study published in the March 2011 issue of the "Journal of Sleep Research" found that no correlation can be made between quality of sleep and vigorous late-night exercise. Participants showed no graphic evidence of lower quality sleep post exercise and did not report subjective changes in their sleep patterns. Unless your health care practitioner has recommended you avoid evening sleep as a treatment for insomnia, the National Sleep Foundation recommends regular exercise at any time of day to enhance sleep.

Caffeine

If you take energy drinks or foods to enhance your evening workout, these can seriously affect the amount and quality of your sleep. Caffeine is a common ingredient in these products and can stay in your system for eight to 12 hours, reports the American Academy of Sleep Medicine. Caffeine can make it harder for you to fall asleep and can reduce the amount of deep sleep you get.

Considerations

If you do find yourself too wired after a workout to wind down and sleep soundly, try switching your workout time to the morning or mid-afternoon. If you continue to experience sleeplessness, the National Sleep Foundation recommends creating an environment that encourages sleep by keeping the room cool, quiet and dark. After an evening workout, carry out a bedtime ritual and keep technology and bright lights out your bedroom.

References

• American Academy of Sleep Medicine: Sleep & Caffeine
• National Sleep Foundation: Diet, Exercise and Sleep
• Journal of Sleep Research: Effects of Vigorous Late-Night Exercise on Sleep Quality and Cardiac Autonomic Activity
• National Sleep Foundation: National Sleep Foundation Poll Finds Exercise Key to Good Sleep