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Exercising a few hours before you sleep may actually do more harm than good. High-intensity exercises activate the release of adrenaline and stress hormones like cortisol. This could disrupt your natural sleeping pattern and affect the quality of your sleep.
The solution to this is to finish all your workout routine 4 hours before you go to bed. This effectively gives time for your body to return to normal status.
High-intensity exercise promotes the release of adrenaline and cortisol, which facilitate your body’s stress response. Your heart rate elevates, blood sugar levels increase, and alertness enhances. All of these things contribute to your difficulty achieving meaningful sleep.
Having a 3 to 4 hours break between finishing exercise and bedtime is enough to have your hormones and stress response return back to normal before sleeping.
When you get a night of optimal sleep, your brain gets better at processing information and consolidating memories. Additionally, good sleep at night prepares your mind to be creative and productive the next day.
4 hours before bedtime
Daily or depending on your exercise routine
There’s no side effect in scheduling your exercise routine and sleep