Copyright The New York Times
Q: I’ve heard that I should avoid working out before bed, since it might make it harder to fall asleep. But right now, the only free time I have to exercise is in the evening. Should my treadmill really be off-limits after 7 p.m.? Sleep guidelines have long advised against exercising in the hours before bed. But the latest research is more nuanced than previous recommendations suggest. In recent years, several large studies have found that evening exercise is unlikely to disrupt your sleep, while others have continued to find a negative association in some contexts. We asked sleep and exercise experts to break down the evidence on evening workouts and sleep, and share best practices for making a pre-bedtime workout work for you. Moderate-intensity exercise is usually fine. Research has consistently found that low- to moderate-intensity workouts in the hours before bed aren’t harmful for sleep, and may even help you sleep more soundly. Going for an evening walk, easy jog or gentle bike ride — or doing any activity that doesn’t significantly raise your heart rate — can help to relieve stress and release feel-good hormones, said Dr. Christopher Tanayan, a sports cardiologist at Northwell Health in New York. Yoga and stretching can also promote mindfulness, he added, which may prime your body for rest. Thank you for your patience while we verify access. If you are in Reader mode please exit and log into your Times account, or subscribe for all of The Times. Thank you for your patience while we verify access. Already a subscriber? Log in. Want all of The Times? Subscribe.
