The Best Time to Work Out for a Better Night’s Sleep

Morning workouts can help you fall off to dreamland quicker at night, say researchers. Shutterstock.

Any time is a good time to workout.

But if you have sleep problems, the time you hit the gym during the day may affect how well you doze later that night, according to new research from Appalachian State University.

In the study, people who lifted at 7:00AM fell asleep faster than those who didn’t work out at all or those who hit the gym in the afternoon or evenings. But those who pumped iron at 7:00PM not only slept through the night better than non-exercisers, but also better than the morning lifters.

This suggests that if you have trouble falling staying asleep, evening exercise may be the way to go.

MORE: 10 surprising things that are screwing up your sleep

If you exercise in the mornings, you’re likely changing your sleep cycle a bit to get up earlier to accommodate the workout. That, along with the added calorie burn early in the day, can help you fall off to dreamland quicker at night, says lead study author Dr Scott R. Collier.

But if you exercise at night, the increase in body heat from lifting weights may relax the muscles, creating a thermal effect similar to a warm bath, he says. And that, along with muscle fatigue, can help you sleep more soundly and stop you from waking after falling asleep.

Want to squeeze in an awesome workout, but don’t have loads of time day or night to do so? Try the Modified ZUU Beep Test

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