Working out is one of the most important things we can do for our minds and bodies. Likewise, sleep is hugely crucial for focus, happiness, and overall wellness.
When your day is packed with work, life, kids, pets, friends, and more, sometimes the only option is to exercise before bed.
This is okay, it's just that you need to be a bit more aware of the types of exercises you're engaging in.
According to both psychologists and trainers, you may want to consider the following advice.
Do Cardio in the Morning
With that being said, it's important to avoid cardio right before you go to bed. Michael Breus, a clinical psychologist and board-certified sleep expert, suggests, “Regular cardiovascular exercise appears to help people fall asleep and stay asleep — but timing matters."
In other words, do cardio early in the morning or earlier in the day, but avoid in the later evening.
Do HIIT Workouts in the Morning
Likewise, HIIT workouts amp the body up.
According to Keith Hodges, a certified personal trainer, "Moderate or high-intensity interval training can amp you up and the endorphins released post-exercise provide a euphoric boost in energy.”
This can keep you awake into the early morning hours if you're not careful. So, if you can find an extra 20-30 minutes in the morning, enjoying a HIIT workout can help you stay alert, focused, and inspired throughout the day.
Do Some Yoga Before Bed
Yoga is an amazing way to get the body to slow down and prepare for restful sleep. Feel free to enjoy yoga any time you'd like, but try to avoid back bends, as they charge the nervous system with energy.
You may even consider Yin Yoga, as it's a slower and deeper practice that doesn't include down dogs and other more vigorous yoga moves.
Feel Free to Strength Train Before Bed
According to certified trainer Tatiana Boncompagni, a nice strength training session can actually prime the body for sleep.
“When you’re done weightlifting, which taxes your central nervous system, you might feel a buzz and be in a calm, relaxed state … which it is ideal if you plan to just chill out and go to bed after working out," said Boncompagni.