Why Late Night Workouts Get a Bad Rap
Working out late is often used as an excuse for why people might be up all night. You might hear, “I can’t work out after six because I’ll be up all night.” However, exercising at night isn’t the real issue. Movement that is too intense or rushed will trigger your body’s fight or flight, leaving you with an influx of adrenaline that makes it harder to wind down at night.
However, this doesn’t mean you should skip your late-night workouts altogether (especially if that’s the only time that fits into your schedule). It’s about learning how to complete these exercises smarter and giving your body time to transition.
Train Smart After Dark
You shouldn’t be crawling into bed ten minutes after the completion of your workout, as this doesn’t allow enough time for your heart rate and core temperature to drop. Taking about an hour to wind down before you sleep, while also avoiding screens, will help you get an effective workout and obtain the proper amount of sleep.
It’s also crucial to lower the intensity of your exercises before bed to ensure your nervous system is not overstimulated. Swapping out sprints and PRs for yoga, pilates, cycling, or stability exercises that focus on mindful breathwork will be beneficial to both your health and your sleep. Matching the intensity of your exercise to your environment (including the time of day) will help your body build strength and increase your recovery rate.
Cool Down to Power Down
A proper ten-to-fifteen minute cool down after the completion of your workout is necessary for your body to start recovering. Slow stretching or even a few minutes of deep breathing will teach your body how to come down from your adrenaline spike. Skip anything with caffeine before and after your evening workout, and remember that your nutrition plays a vital role in your nighttime routine as well. Nourishing your body with magnesium and iron-rich foods will aid in replenishing your energy and prioritizing your wind-down.
Making smart recovery choices and reinforcing healthy habits will increase your performance both inside and outside of the gym. Your night workouts don’t have to compete with your sleep, and with the proper routine, your sleep will do all the heavy lifting.
