"Don't exercise right before sleeping!"... You should finish at least 'by this time' for a good night's sleep.

To finish exercising at least 2 hours before sleeping...

After work, I have dinner, take care of the kids, give them a bath, and put them to bed.

Then, if you exercise at 10:30 and do it for only 30 minutes, it would be 11:00 PM...

So, should I just sleep at 1 a.m.? Haha

I have to wake up at 5:30 a.m. because I am going to work early.

It's just an excuse for why I can't exercise in the evening... haha

Why does the afternoon after work pass by so quickly... ㅠㅠ

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"Exercise should be finished at least 2 hours before bedtime for a good night's sleep."

Intense physical activity of moderate or higher intensity should ideally be completed at least two hours before bedtime. Exercising too strenuously right before sleep can make falling asleep take longer and may significantly reduce sleep quality. [Photo = Getty Images Bank]

Even in hot weather, you can exercise coolly at the health club until late at night. In the past, I was scolded for working out late at night. I was told I was "doing gymnastics under the moonlight." Is evening (or night) exercise beneficial or harmful for restful sleep?

According to the research results published in the international academic journal "Sports Medicine" by the Swiss Human Exercise Science Sports Research Institute in 2019, avoiding intense physical activity for at least one hour before bedtime does not interfere with sleep. Evening exercise does not negatively affect sleep; rather, it helps you fall asleep faster and sleep more soundly. However, performing specific high-intensity exercises (interval training) one hour before falling asleep can significantly delay the time it takes to fall asleep and may also decrease sleep quality. This conclusion is based on an analysis of 23 studies that evaluated sleep quality and time to fall asleep in healthy adults who exercised once in the evening versus those who did not.

Dr. Jan Stutz, the corresponding author of the study (Exercise Physiology Laboratory), said, "Doing moderate exercise an hour before bedtime does not significantly affect sleep." He added, "It's also worth noting that higher bed temperatures can reduce sleep efficiency."

Dr. Howard Lewin of Harvard Medical School (Brigham and Women's Hospital Department of Internal Medicine) said, "Based on my clinical experience, it is advisable not to engage in vigorous physical activities such as exercise for at least two hours before going to bed." This was in an interview with the health and medical media outlet 'Harvard Health Publishing.' He also introduced several tips for achieving restful sleep besides regular exercise.

First, establish a consistent bedtime and go to sleep comfortably. Turn off all light-emitting devices such as TV, computers, and mobile phones at least 15 to 30 minutes before bedtime. Make the bed and sleeping area comfortable, and decorate the bedroom to be cool, dark, and quiet. If you need a nap, keep it short, about 20 to 30 minutes, in the early afternoon. If you cannot fall asleep deeply within 15 to 20 minutes of going to bed, it may help to move to another space to try sleeping. Reading a book quietly under dim light until feeling sleepy can help induce drowsiness and facilitate falling asleep.