Can Exercising Before Bed Affect Your Sleep? 7 Tips for Better Sleep

Examples of light to moderate-intensity exercises that are fine to do before bed include:

• Yoga
• Stretches
• Walking
• Swimming at a leisurely pace
• Cycling at a leisurely pace

Examples of vigorous-intensity exercises that you should avoid before bed include:

• Running or jogging
• Cycling at a high speed
• Heavy weightlifting
• High-intensity interval training

1. Avoid blue light: Avoid using electronics that emit blue light because they can interfere with your sleep. Switch off your TV and laptop and put away your phone at least one hour before bedtime.
2. Avoid eating too late: Try not to eat dinner at least 3 hours before you go to bed. Eating late at night can stimulate your digestive system and make you stay awake. If you get so hungry that you have trouble falling asleep, eat foods that contain melatonin (a sleep-inducing hormone) such as warm milk, walnuts, almonds, or bananas.
3. Avoid stimulants: Since the effects of caffeine can last several hours, avoid coffee, soda, or other caffeinated items for at least 3-4 hours before bed. Similarly, avoid smoking tobacco or drinking alcohol close to bedtime.
4. Avoid frequent napping: While taking a 30-minute nap in the afternoon is fine, be careful not to nap too much or too long as this can disrupt your normal sleeping pattern.
5. Relax before sleeping: Before going to bed, try to relax yourself. If you find yourself worrying or stressing about something, write down your thoughts in a journal to help you release those feelings and stay calm.
6. Create a calming bedtime routine: Create a peaceful and calming atmosphere for your mind and body before bed, whether that involves taking a warm bath, listening to soothing music, stretching, or meditating.
7. Minimize noises: If noises outside your room are keeping you up, use a fan, white noise machine, or earplugs to block unwanted sounds.