Training at night: why it can affect sleep and how to avoid it

Many people prefer to exercise at night due to scheduling, weather, or simply for fun. However, this practice can have a negative impact on sleep quality, especially if certain precautions are not taken. Although regular exercise improves physical and mental health, exercising at inappropriate times can interfere with a good night's rest.

When you exercise, your body raises its temperature , releasing adrenaline , cortisol , and other neurotransmitters that keep you alert. This is perfect in the morning or during the day, but if you work out too late, it can hinder the natural transition to a pre-sleep state of relaxation .

Additionally, intense exercise stimulates the sympathetic nervous system , which increases heart rate and brain activity. If you go straight from a workout to trying to sleep, you're likely to experience difficulty falling asleep , nighttime awakenings, or even less restful sleep.

According to the National Sleep Foundation, it's ideal to avoid vigorous exercise one to three hours before bedtime . However, this can vary from person to person.

Not all nighttime workouts impact sleep equally. High-intensity routines like HIIT, heavy weightlifting, spinning, or intense cardio have a greater potential to interfere with sleep.

On the other hand, low-intensity exercises such as gentle yoga, stretching, leisurely walks, or a brief guided breathing session can even improve sleep quality if done close to bedtime. These help reduce stress, lower heart rate, and prepare the body for rest.

If you've started exercising at night and notice any of these symptoms, your routine could be interfering with your sleep:

• You have trouble falling asleep even when you feel tired.
• You wake up several times during the night for no apparent reason.
• You have very vivid or agitated dreams.
• You wake up feeling low on energy or fatigued .
• You feel that your physical or mental performance has decreased.

These signs may be mild or go unnoticed at first, but if they persist, it's important to review your nighttime habits .

If training at night is your only option or your favorite time of day, you can follow some tips to minimize its impact on your sleep:

• Finish your workout at least two hours before bedtime. This gives your body time to cool down and regulate its nervous system.
• Do a gradual cool-down routine. Include stretching, slow breathing, or meditation to gradually reduce physical arousal.
• Avoid caffeinated beverages or energy supplements in the hours before exercise. These substances can prolong alertness.
• Maintain a consistent sleep routine. Going to bed and waking up at the same time helps your body adapt, even if you train at night.
• Prepare your bedroom for rest. Make sure it's dark, cool, and noise-free to facilitate deep sleep.
• Try gentler exercises if you're training late in the day. Replace intense routines with more relaxing activities if that's your only free time of the day.

Despite its potential negative effects on sleep, working out at night also has some benefits . Some people feel more energetic at the end of the day, their muscles are warmer and more flexible, and there's a lower risk of injury.

Additionally, exercise releases endorphins , which improve your mood and can be an effective way to combat the stress you've accumulated throughout the day. The key is finding the right balance between physical activity and good sleep hygiene .

Training at night isn't necessarily bad, but it does require attention to your body's natural rhythms . If you notice that your routines are affecting your rest, it's time to adjust your schedule, intensity, or type of exercise. Remember that both quality sleep and regular exercise are fundamental pillars of your health. With a few simple changes, you can continue training and sleeping well, without sacrificing either.