Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
Yes, working out at 9 or 10 PM is generally fine, but it depends on your personal schedule and how your body responds to exercise at that time. Here are some factors to consider: Sleep Quality: For some people, exercising too close to bedtime can interfere with sleep.
It Can Help You Sleep Better
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.
Why is late-night training good for you? Research has shown that some people can last up to 20% longer when exercising in the evenings and at a higher intensity, meaning that you'll likely find more energy for cardio and strength training in the nighttime hours, rather than first thing in the morning.
Even while it's not for everyone, late-night exercise can be great for people who want to keep up with their fitness goals despite having daytime obligations. Exercising at night can be a useful strategy for releasing any stress you had during the day that has built up in your body.
While there's no right or wrong time to run, running in the dark gets a bad rap. Critics cite a lack of visibility and increased chances of dangers lurking beyond the shadows as reasons to avoid lacing up at night, but there are many reasons to hit the road after sunset.
Quietest days of the week to go to the gym: On all weekday mornings it is not as busy as the highest point in the evening, but still a peak time is between 9am and 10am. Quietest hours to use the gym on any day of the week: Between 9pm and 5am. Quietest times during the weekday daytime to visit: Between 1pm and 4pm.
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.
There are also a number of studies that show the optimal time for weight training to be around the 45-60 minute mark, and for cardiovascular training to be around the 30-minute mark.
Drawbacks- If we talk about the drawbacks, then we can say that evening workouts are great for performance, however, they may interfere with sleep for some people. High-intensity evening exercise can boost the heart rate of an individual and stimulate the nervous system, making it difficult to cool down before bedtime.
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.
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.
It isn't necessarily bad to work out at night, as long as it feels good to you and you follow the tips above. If it's most convenient for you to exercise in the evenings and you don't think it's tampering with your sleep, there's no reason to adjust when you exercise, Dr. Holliday-Bell says.
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.
As mentioned, you should drink your pre-workout 20-30 minutes before training and make sure you don't consume your pre-session energy boost within 4 hours of bedtime, as this could affect your ability to sleep.
Traditionally, experts have recommended not exercising at night as part of good sleep hygiene. However, a small study, published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid vigorous activity for at least one hour before bedtime.
Overall, the experts agree: Exercising in the morning is the best time of day to work out for logistical, effective and health reasons. When it comes to weight loss, a 2023 study published in the journal Obesity found exercising between 7 a.m. and 9 a.m. could help.
The truth is that exercising in a fasted state will indeed help you burn fat calories faster. You may see the number on the scale decrease. However, exercising on an empty stomach will also cause you to lose lean muscle mass at the same time, which can hinder long-term weight loss.
Benefits of Working Out at Night
If you work out at night, A significant benefit to working out at a gym late at night is it is less crowded. But that's just the tip of the iceberg. You may not know that working out at night can increase your exercise endurance, duration, and more.
If you run too hard too close to bedtime, you'll raise your heart rate, body temperature, and make it hard to fall asleep, Harris says. “Try to finish up a couple of hours before bedtime to give your body time to cool down and relax for better sleep,” she suggests.
In preparation for sleep, body temperature drops, heart rate slows, and brain waves get slower. By contrast, exercise leads to a rise in core body temperature, an increased heart rate, and higher levels of arousal that can hinder sleep.