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Question I've heard that you simply shouldn't exercise at night because it might cause sleep problems. Is it true?
Oh Traditionally, experts have really helpful not exercising at night as part of excellent sleep hygiene. Now a recent study, published on October 29, 2018. Sports medicinesuggests you could exercise within the evening so long as you avoid vigorous activity for a minimum of an hour before bed.
Researchers reviewed 23 studies that examined sleep onset and quality in healthy adults who performed a night exercise session compared with similar adults who didn’t. They found that not only does evening exercise affect sleep, however it also seems to assist people go to sleep faster and spend more time in deep sleep. However, those that did high-intensity exercise—reminiscent of interval training—lower than an hour before bedtime took longer to go to sleep and had poorer sleep quality.
Takeaway: Regular exercise at any time of the day could be added to your list of excellent sleep hygiene habits, but avoid vigorous physical activity late within the evening. Also, you’ll be able to get quality sleep by doing the next.
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Set a daily bedtime and adopt a calming bedtime routine
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Turn off light sources like TV, computer and phone a minimum of 15 to half-hour before bedtime.
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Make sure your bed is comfortable and your bedroom is dark, quiet and funky.
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Do not take long naps through the day. If you wish a nap, limit it to twenty to half-hour within the early afternoon.
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If you’ll be able to't go to sleep after 15 to twenty minutes, move to a different room. Read quietly with a dim light until you go to sleep.
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