It's well-known that exercise is one of the most natural ways to improve sleep quality. But a common question is: When is the best time to exercise to promote a better night's sleep? Scientific research shows that the relationship between exercise and sleep depends not only on intensity but also on timing.
This article explores the science behind exercise timing and its sleep benefits.
Morning Exercise: Resetting Circadian Rhythms. Moderate morning exercise, especially outdoors in ample natural light (such as jogging or brisk walking), helps reset circadian rhythms and promotes the timely release of melatonin at night. Appropriate morning exercise also helps restore energy for the day, allowing you to focus on your work with renewed vigor.
Afternoon Exercise: Enhancing Deep Sleep. Research shows that moderate-intensity afternoon exercise (such as swimming, cycling, and resistance training) significantly increases the proportion of slow-wave (deep) sleep and improves overall sleep quality. For most people, this is the optimal time to exercise for better sleep.
Evening Exercise: Balance or Disruption? Moderate evening exercise, such as yoga, stretching, or walking, not only avoids disrupting sleep but also helps reduce anxiety and promotes relaxation. However, vigorous exercise within the hour before bedtime significantly increases heart rate, body temperature, and sympathetic nervous system activity, delaying sleep onset. This explains why many people feel physically exhausted but mentally restless after a late-night workout.
Vigorous Exercise and Nervous System Regulation: The Science Behind the DreamPhone
People who experience vigorous exercise at night, especially within the hour before bedtime, often experience an overactive sympathetic nervous system, which in turn keeps the brain alert and aroused, making it difficult to fall asleep quickly. This hypervigilance occurs not only after intense nighttime exercise but also during periods of intense stress and anxiety.
So, what role does the nervous system play in this situation? Scientific research has shown that transcutaneous auricular vagus nerve stimulation (taVNS) can effectively reduce sympathetic nerve activity and enhance parasympathetic ("rest and digest") function, which is key to restoring balance, calming emotions, and improving sleep quality. The DreamPhone leverages this principle. It uses gentle auricular vagus nerve stimulation combined with breathing exercises, nature soundscapes, and aromatherapy to help the mind and body "wind down" after exercise. Even nighttime exercisers can quickly calm and relax their bodies with the gentle stimulation of the DreamPhone, allowing them to smoothly transition into restorative sleep.
Individual Differences and Recommendations
The optimal time to exercise varies from person to person. If you feel sluggish in the morning, try exercising in the afternoon. If you feel anxious at night, consider doing some mild stretching or relaxation exercises before bed. The key is to find the right balance between your body and exercise, finding the type of exercise that best suits your body's rhythm.
The benefits of exercise for sleep are undeniable: morning exercise resets your circadian rhythm, afternoon exercise promotes deep sleep, and light exercise in the evening reduces stress. However, vigorous exercise before bed can overstimulate your nervous system. With neuroscience-based tools like the DreamPhone, you can build a stronger bridge between exercise and sleep, guiding your mind and body from "active" mode to "recovery" mode for true recovery. Now you know when to exercise and how to cool down and recover after exercise or before bedtime when your brain is overstimulated.
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