Is it possible to do physical exercises before bedtime. Is it possible to train before bed and how it will affect sleep

Can I train before bed? This question is asked by many people. The rhythm of life of a modern person can be called with confidence tense. Studying, working, doing household chores and taking care of the family takes almost all the time. Sometimes for myself there is not a minute left. That is why many people devote time to bedtime for sports. To some, this seems like the perfect option. But how are things really? Will exercise before bedtime be beneficial?

To answer the question whether it is possible to play sports before bedtime, it is necessary to distinguish between types of physical exercises. Each person has their own ideas in this regard. Someone does not want to give up cardio. Someone trains in the stadium, jogging at various lengths of the distance. Others just pump the press.

How many hours before bedtime can all this be done? There are two options.

Cardio before bedtime or strength training suggests that at least an hour will pass before the start of the rest. Performing exercises or working with simulators provokes the release of adrenaline and special growth hormone. These substances lead the body to an excited state, as if preparing it for further activities. Those people who rocked in the gym in the evening will have difficulty falling asleep. Over the specified period of time, the body will calm down and tune in to rest.
Simple physical exercises without weights will not affect either the quality of sleep or the speed of falling asleep. Therefore, after them, it is enough to wait about half an hour. Can I download the press before going to bed? Can.

Sport before bedtime does not have a negative effect on the body. Quite the contrary: a tired person will fall asleep much faster. To make the dream deeper, experts recommend taking a shower immediately after exercise.

So, light charging will not lead to insomnia, which can not be said about classes in the gym or in the stadium.

When is the best time for sports? Experts say - exercise when it is convenient.

The mode of each person is individual. Therefore, the effectiveness of classes will be different at different times of the day. But there are a few general recommendations.

Those who trained in the morning after sleep received a charge of vivacity and positive emotions for the whole day. In order for the training to be more effective, you need to get enough sleep.
Do not exercise in the morning if the body has not had time to rest. Classes are unlikely to be beneficial. On the contrary, they will weaken the body even more and worsen an already bad mood.
Can I do sports after lunch? The answer is yes. Moreover, this period is considered the most productive, since the strength of the human body reaches maximum levels.

It is worth noting that a full sleep helps a person to be more resilient and energetic. In its absence, the stress hormone cortisol is taken for work.

What time will be best for sports, everyone decides for himself individually, based on their own needs and preferences.

So that there are no problems with falling asleep, and the body has time to sleep, it is advised to perform only non-intensive, simple exercises before going to bed.

These include:

bike rides;
walking;
yoga and stretching.

Yoga should be given special attention. It helps to relax, calm down, get rid of anxieties and saturate the body with oxygen. The same can be said of stretching.

In addition to exercises, you should pay attention to the diet. People who swing in the gym often use special cocktails. It is not recommended to drink them at night, because often there is caffeine or guarana extract in the composition. Both substances have an invigorating effect on the body, thereby disrupting rest.

Is it possible to train or, for example, swing the press before going to bed?

It is possible, but with the condition that the training will be non-intense and simple. Otherwise, the body will not rest during the night, and the person will wake up tired and irritable.

In my heart I don’t have any idea where such formulations come from. What is the load? Aerobic, anaerobic? No, unless of course you give a heavy power load before bedtime, this will not lead to any positive effect, since you are unlikely to eat at night (and if you do, and then immediately lie down, most of it will go to fat), and therefore, without replenishment after, training will give more catabolic effect than some kind of anabolism. Simply put, you will not strengthen your muscles, but on the contrary, break them down. After all, you have worked hard, muscles need nutrition, but it is not there, cortisol is secreted and partially breaks down your muscle fibers for your own feeding.

But once again I note there is no such conviction that all physical activity before bedtime is harmful. On the contrary, it is believed that the load in the aerobic (oxygen) zone of power is extremely beneficial for sleep and will have a positive effect on the body. For example, the well-known fact that Mike Tyson ran 8 km at 4 nights, came home and went to bed. I do not urge you to run at night, like a batman, but the load in the moderate and large power zone is useful at any time of the day.

Once again, I emphasize that any physical activity before going to bed is useful, whether swimming, running, yoga, gymnastic exercises, all this is fine, but provided that you perform exercises in the aerobic power zone, that is, your task is to keep the pulse in the region of 120 -150 beats per minute, depending on what your heart rate is at rest. But here the power load and in general any other load in the submaximal and maximum zones (in other words, anaerobic, i.e. oxygen-free) before bedtime is not recommended. By the way, if you take running, walking, then 40 minutes or more with a heart rate of 120-140 (sometimes also called a fat burning power zone) will help you lose weight.

As for the optimal time, it was always believed that the most productive classes in the morning or around 5-6 pm. For the reasons that you gave yourself a workout, 30-40 minutes after it, when the blood returns from the muscles to the internal organs, you should eat foods rich in complex carbohydrates and proteins, then, after a couple of hours, when the food is partially absorbed, lie down to sleep, and then, waking up, eat again. For example: at 8 a.m. we went to training, before 9.30 we trained, returned home, at 10.00 we ate, at 12.30 we went to sleep, at 13.30 we woke up and immediately ate. Well, or if it's in the evening: from 17.00 to 18.30 we trained, at 19.00 we ate, at 22.00 we went to bed, at 6.00 we woke up and ate. But again, this is more true for professional athletes and those involved in heavy strength training. The rest can do at any time, it all depends on the goals that you set for yourself and what you are training for.

Plus, do not forget that sport is a great way to relieve stress after a hard day. Finished work, jumped into the pool to swim, and maybe play tennis, but in the same fitness ellipsoid or treadmill. And now you have relieved yourself of tension. It’s much better than getting home nerves, nagging your spouse (a), and then there are children, problems with relatives, and garbage is happening in the world, and dumplings are not as tasty as usual, and in dota teammates are cretins, mid 0-5 is , is drained against sui. Well, why do you need this?

Play sports anytime. The most important thing is to do it right.

School of Yuri Okunev

Hi friends! Yuri Okunev is with you.

In the last article, we came to the conclusion that it is important to prepare well for bed. Today I will tell you what exercises before bedtime to sleep.

We plan active physical exercises in such a way as to finish the workout no later than 2 hours before bedtime.

Just before bedtime, we choose low-intensity exercises with an emphasis on body relaxation and stretching.

As a result, you will get a stronger and healthier sleep without sudden awakenings, you can easily fall asleep and wake up. So what to do before going to bed to sleep?

Relaxation and peace

The first and most difficult thing to do if you cannot fall asleep is to relax your muscles, clear your mind of the hustle and bustle of the past day. One of the most reliable ways is an evening walk in a calm place. If there is no opportunity to take a walk, a few simple exercises will help.

Relax your neck muscles. Sit comfortably by straightening your spine. Right hand grab your head and pull it to the right as you inhale. Lock in this position for a few seconds. As you exhale, return to starting position. Do the same in the other direction, back and forth. Be careful, the impact should be easy enough.

Relax your shoulder. This technique is especially effective if you have sedentary work. Get down on your knees and sit on your heels. Then, with arms extended forward, stretch your chest to the floor. Start reaching forward on each exhale.

Pay attention to the lower back. Lie on your back, arms outstretched to the sides. Keeping your shoulders pressed to the floor, bend your right leg at the knee and lower it to the left as you exhale, twisting the lower section of the spine. Repeat the other way.

Tighten, count to 5 and relax in turn all muscle groups. Start from top to bottom. First, tighten the muscles of the face, then the neck, shoulders, arms, abs, buttocks, legs and feet.
Lying on the bed, close your eyes and breathe slowly, concentrating on inhaling, exhaling and bodily sensations. Feel how comfortable it is for you to lie, how pleasant it is to feel the pillows, how the body relaxes with every second, it is filled with pleasant heaviness and warmth.

Useful Details

It is worth noting that you can enhance the effect by following some simple recommendations:

exercise regularly
go to bed in comfortable clothes
ventilate the room so that the air is fresh and cool
dim the light in the room in advance
secure a comfortable and comfortable bed

Perhaps that’s all. It remains to say a few words for those who want to master not only their sleep, but their activities and life in general. I invite you to the full time management course “RPD time management”, where you will quickly build your full-fledged self-organization system under my strict guidance.

I also recommend that you familiarize yourself with the convenient LeaderTask organizer, indispensable in planning your affairs. The program can not only store any information: projects, documents, images, any files, but also the setting of short-term and long-term tasks. You can also add a reminder of your favorite exercises here until it becomes a habit.

Good night everyone!
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Yours Yuri Okunev.