Heading to the gym after 6.30pm may seem like a good idea for fitting in exercise, but a sleep expert warns that this habit could potentially increase the risk of heart disease, diabetes, and high blood pressure. Adeel Ul-Haq from BunkBeds.co.uk explains that while light exercises before bedtime might aid in falling asleep faster, engaging in high-intensity workouts like weight training can have the opposite effect.
Research has shown that participating in intense exercise for 90 minutes in the evening can diminish overall sleep quality, especially if done within an hour of bedtime. Adeel recommends starting a 90-minute workout no later than 6:30pm if aiming to go to bed by 10pm to avoid poor sleep quality. Ideally, a two-hour gap between exercising and bedtime is advised for the body to wind down effectively.
While poor sleep quality may seem inconsequential, it can lead to various health issues, including a weakened immune system, lack of focus, and more serious conditions such as heart disease, diabetes, and high blood pressure. For those who prefer evening workouts, opting for less strenuous exercises like yoga, walking, or swimming is recommended to avoid raising heart rate too close to bedtime.
In addition to exercise choices, establishing good sleep habits is essential for both mental and physical well-being. Turning off devices before bed, ensuring a quiet and dark room, and maintaining a slightly cooler room temperature can aid in improving sleep quality. If struggling to fall asleep, experts suggest refraining from lying in bed awake and instead recommend getting up and engaging in a calming activity until feeling drowsy.
By prioritising good sleep quality and making informed choices about exercise routines, individuals can better support their overall health and well-being. Remember, taking care of your body’s need for rest is just as important as staying physically active to maintain a healthy lifestyle.