Does weight training at night disrupt your sleep? 3 important tips

Popular belief tells us that working out at night disrupts sleep and can harm your results. However, the existence of 24-hour gyms proves that people work out at any time of day. So, how harmful is working out at night, especially before bed?

Contrary to what you might think, training at night may not be so bad after all. In this article, you'll understand why.

Is weight training at night bad?

Generally speaking, it's not a bad idea to do strength training at night. In fact, to improve your sleep quality, achieve better results, and improve overall health, it's always better to train at any time of day (even at night) than to not train at all.

Furthermore, for many people, evenings are their only opportunity to train. A series of routine obstacles make evening training the best option for some.

In short, you don't have to give up your evening workouts—but it helps to be strategic about this. If you're going to train in the evening, it's important to ensure you still have some time to cool down before bed.Intense workouts too close to bedtime can actually disrupt sleep and increase the time it takes to fall asleep, which can decrease the overall amount of time you spend asleep. However, this is still individual, and some people won't have any issues.

 

Advantages of training at night

Strength training at night can offer unique benefits, especially for those who have a busy daytime routine or simply prefer to train after work.

Next, we'll look at the main advantages of training at night:

De-stress after a long day : After a potentially stressful day, strength training can be a great way to de-stress—and there's science behind it. Exercise increases the production of endorphins, known as feel-good hormones, which counteract stress hormones and can leave you feeling more relaxed and ready to rest later.Improved sleep quality : While intense workouts too close to bedtime can disrupt sleep quality, strength training in the early evening can actually help promote deeper, more restful sleep. Regular physical activity is associated with improved sleep efficiency and a faster transition to deep sleep.Less crowded gym : After peak hours in the evening, gyms tend to be less crowded, which means less waiting to use machines and equipment. This can make your workout more efficient and allow for greater flexibility in exercise selection.More strength and energy : Surprisingly, some studies suggest that physical performance peaks in the late afternoon and early evening due to natural variations in the body's circadian rhythms. This means that some people (not all) may feel more physically capable and perform better during these times.Disadvantages of training at night

Strength training at night has some disadvantages that can affect both your workout performance and your sleep quality and overall well-being. However, most of the disadvantages depend on a specific context, such as the time of night you train.

Next, we'll look at the main disadvantages of training at night:

Difficulty falling asleep : Intense exercise, such as weight training, can raise adrenaline levels, heart rate, and body temperature. Heavy training too close to bedtime can make it difficult to achieve the relaxation needed for a smooth transition to sleep.Crowded gym : Gyms tend to be busiest in the early evening, from immediately after business hours until mid-night (6-9 p.m.). This can lead to increased competition for equipment and weights, which can result in longer, less efficient workouts due to waiting.Less energy depending on your routine : In some cases, after a long day of work or study, physical and mental fatigue can affect your performance in the gym. This can lead to a lower-quality workout, increasing the risk of injury due to lack of concentration or poor technique.Less Regularity : For some people, feeling tired at the end of the day can be a barrier to staying regular at the gym. Additionally, social and even professional commitments that arise in the evening can prevent some people from working out.3 important tips if you do weight training at night

For those who prefer to lift weights at night and want to avoid compromising their sleep or workout results, here are three essential tips:

1 – Do not use pre-workouts with stimulants

Using pre-workout supplements at night can disrupt your sleep due to the presence of stimulants, such as caffeine, which are common in these products.

Caffeine, for example, is known to block the effects of adenosine, a neurotransmitter that promotes sleep, resulting in prolonged alertness. This can delay bedtime and reduce sleep quality by interfering with deep sleep, which is essential for restful sleep.

2 – Don’t train TOO close to bedtime

It's recommended to finish any intense physical activity, such as weight training, at least two hours before bed. This allows the body enough time to calm down and for body temperature to return to normal, making it easier to fall asleep.

Additionally, this break allows levels of certain hormones, such as cortisol and adrenaline, which are elevated during exercise and disrupt sleep, to decrease.

For those particularly sensitive to the stimulating effects of exercise, extending this period to 3 hours may be beneficial. This helps ensure that the body and mind are in a more relaxed state and prepared for a restful night's sleep.

3 – Don’t eat a heavy meal before bed

Avoiding a heavy meal before bed is particularly important for those who lift weights at night for several reasons. First, large, high-fat meals can lead to a longer and more uncomfortable digestive process, which can interfere with the body's ability to enter the state of rest and relaxation necessary for sleep.

Furthermore, digestion itself raises body temperature, which can counteract the natural temperature drop that facilitates falling asleep. Gastrointestinal discomfort, such as bloating and indigestion, can also be exacerbated by lying down immediately after a large meal, making it even more difficult to fall asleep and maintain deep, restful sleep.

So, try to have your post-workout meal in the evening as soon as possible and try to keep it as “light” as possible too.

For example, chicken breast is a fat-free source of protein and rice is an easily digested source of carbohydrates, making this combination a good post-workout meal choice for those who lift weights in the evening.

Conclusion

It's not necessarily bad to work out at night, as long as it's comfortable for you and you follow the tips in this text. If it's more convenient for you to train at night and you don't think it's affecting your sleep, there's no reason to adjust your workout time.