You may be thinking that a late-night workout will have you so energized you won't be able to slow down when it's time to go to sleep — but the opposite is actually true! According to The Washington Post, exercise helps you sleep deeper and longer, no matter what time of day you exercise.
Working out at 1 AM isn't inherently bad, but there are several factors to consider: Sleep Quality: Exercising too close to bedtime can interfere with sleep quality for some people. High-intensity workouts may increase heart rate and adrenaline, making it harder to fall asleep afterward.
Yes, you can go to the gym at 2am. But be sure that you are getting the sleep and rest that your body requires otherwise it will just slow the growth process.
Yes, working out at night is perfectly fine and can even be beneficial if it fits your schedule. The key is consistency--choose a time when you can stick to a routine. Exercise at night might improve your sleep quality and help you de-stress after a long day.
Despite the findings in this particular study, I generally recommend against strenuous physical activity for at least two hours before getting into bed. In addition to regular exercise, you can help achieving quality sleep by doing the following: Set a regular bedtime and adopt a relaxing bedtime routine.
Super-Late at Night
“Rigorous exercise naturally wakes your body up by boosting your heart rate,” Backe explains. “This can take several hours to wind down from.” Although everyone is different—some may be able to fall asleep peacefully post-workout—he recommends avoiding exercise two to three hours before bed.
According to a research review, strenuous exercise performed at least 2 hours before bed won't disrupt sleep in healthy people. In general, the best time to exercise depends largely on your fitness goals and personal preferences.
If you're wondering about weight gain from sleeping post-exercise, rest assured that sleep is a crucial part of recovery and does not directly lead to weight gain. Getting adequate sleep is essential to a healthy lifestyle and can contribute to overall well-being, including weight management.
“For most of us, it is probably best to avoid exercising just before bedtime, since it may interfere with your ability to go to sleep,” Dr. Van Iterson poses. Instead, try and plan your workouts to be at least a full hour before you go to bed.
Based on recent data, gyms are generally least busy during late-night hours and early mornings, specifically between 12 AM and 5 AM. Monday mornings are notably quieter compared to other times of the week.
“If I don't work out in the morning, I have a really hard time doing it towards the end of the day.” Following some morning prayer time and a cold plunge that makes him feel "alive," Wahlberg hits the gym before 5 a.m. In July 2024, he even revealed that his Sunday routine starts at 2 a.m.
For men, the p.m. workouts lowered systolic blood pressure and fatigue, and stimulated fat oxidation compared to early morning exercise. If you want to enjoy your workout more and find it less of a struggle, the late afternoon or early evening may be better. You're warmed up, leading to a better performance.
The final verdict? Exercising in a fasted state may burn some quick body fat, but it's not the best option for your body in the long-run. Eat a small snack or meal before and after your workout to ensure that you're properly fueled to perform your best in the gym and recover quickly when you get home.
If you're hitting the gym too late in the evening, Mangainello says it could end up working against your gains. “If you're trying to build muscle, working out too late in the evening can affect our circadian rhythm and make it difficult to fall asleep at night (because of the 'exercise high'),” she explains.
However, you must allow time lag between exercise and bathing. The most important thing you can do after a workout is to cool down to get your heart rate and body temperature back to normal. After cooling down for at least 20 minutes, then you can decide to take a shower.
Cut out caffeine 10 hours before bed. Don't eat or drink alcohol 3 hours before bed. Stop working 2 hours before bed. Get away from your screens 2 hours before bed. Hit the snooze button zero times.
“Gastric emptying slows down as blood is redirected to more critical areas, such as the muscles,” she explains. For some people, this may result in a bloated feeling at the end of a workout, particularly after high-intensity exercise or super-challenging core moves. However, while some mild bloating can be common, Dr.
In general, it is fine to work out at any time of day. That said, some researchers suggest that you should stop exercising at least 90 minutes before sleep. This time allows heart rate to slow down and body temperature to return to normal.
A new study offers clues that could help maximize your efforts. Exercising between 7 a.m. and 9 a.m. has been associated with having a lower waist circumference and body mass index than people who work out during midday or evening, according to a study published Tuesday in the journal Obesity.
However, an evening workout is perfectly acceptable if you're constantly firing on all cylinders from sunrise to sunset and only have time to exercise as it gets dark. Just remember what we said above— late exercise likely won't harm your sleep as long as you avoid vigorous exercise in the hour before bedtime.
Keeping all those factors in mind, Samuel says you should be able to work up to three sets of 20 to 25 pushups a day, if you really want to. Sure, you might hear from guys who double or even triple that number—but their reps aren't going to be as effective as yours in the long run.
If you're going hard twice a day, you risk overtraining, injury, and burnout (more on that below), she says. But two lower-intensity efforts—like a slow yoga session and a long walk—can absolutely be safe.
Eat after you exercise
Eat a meal that has both carbohydrates and protein in it within two hours of your workout if possible. Eating after you work out can help muscles recover and replace their glycogen stores. Think about having a snack if your meal is more than two hours away.