Can you train at night? It's a very common question I get, and in this article, I'd like to delve into the science behind exercising close to bedtime and how it can affect our sleep.
Generally, it's known that moderate-intensity exercise (like walking, for example) tends to promote better sleep, but high-intensity workouts right before bed can disrupt our nighttime rest, especially in healthy adults.
However, according to research, for young and middle-aged individuals who are healthy, engaging in high-intensity exercise 2-4 hours before bedtime doesn't necessarily sabotage sleep patterns. Although it's crucial to emphasize "healthy" here, as those under high stress should avoid nighttime workouts altogether.
As a coach, I always encourage my tribe to schedule their workouts either in the morning or between 4 and 6 in the afternoon at the latest for the best results. For those who are overweight, I incorporate moderate exercise in the evening (like an evening walk), as it can be very beneficial. Not only does it promote better sleep, but it also helps control nighttime snacking tendencies. And enjoying the sunset not only calms the soul but also reduces cortisol levels, helping our nervous system for restorative sleep.
In essence, the key is to know your body and choose the right times to train. By avoiding very late hours, after 6 p.m., we protect our sleep quality. Good sleep is crucial for recovery and achieving the best physical results.
I hope I've cleared up the doubt for you,
A big hug, your coach Luis