Qual a Influência do Horário de Treino na Qualidade do Sono

What is the Influence of Training Schedule on Sleep Quality?

February 8, 2024

The relationship between workout schedule and sleep quality has been the subject of several studies. For many people, an exercise routine is essential to maintaining physical and mental well-being. However, working out at the wrong times can significantly impact your ability to relax and sleep well. In this article, we will explore how the time of day you work out can influence your sleep, reference relevant studies and offer recommended reading to delve deeper into the topic.

1. Morning Workout: A Good Start to the Day

Exercising in the morning has several benefits, including:

Circadian Rhythm Regulation: Exposure to sunlight during morning exercise helps synchronize the body clock, promoting a healthier sleep-wake cycle. Studies such as that by Youngstedt et al. (2019) indicate that morning exercise can significantly improve the quality of nighttime sleep.
Increased Energy: Starting the day with physical activity improves your mood and productivity throughout the day.
Deeper Sleep: Studies suggest that those who train in the morning tend to have better quality sleep at night.

2. Afternoon Training: Energy and Performance

Training in the afternoon or late in the day can be ideal for many due to the peak energy and physical performance:

Ideal Body Temperature: During the afternoon, body temperature is higher, which favors muscle performance and injury prevention. According to the study by Waterhouse et al. (2005), athletic performance peaks during the late afternoon.
Stress Reduction: Physical activity at the end of the day helps to release accumulated tension, contributing to a more relaxed mental state.
Regular Sleep: If your workout isn't too intense or close to bedtime, it can improve your ability to fall asleep.

3. Night Training: Benefits and Precautions

Although night training has its advantages, such as fitting better into the routine of those with busy days, it can interfere with sleep if not well planned:

Stimulant Effect: Intense exercise increases heart rate and adrenaline levels, making it harder to relax before bed. A review by Stutz et al. (2019) concluded that vigorous exercise up to an hour before bed can negatively affect sleep.
Avoid Late Hours: Training too late can delay the production of melatonin, the sleep hormone, making it difficult to fall asleep.
Light Workouts: Practices such as yoga or evening stretching can help you relax and prepare your body for rest.

4. Tips for Balancing Training and Quality Sleep

Choose the Ideal Time: Identify the time of day when you feel most energized and adjust your training to your routine.
Avoid Intense Training at Night: If you have to train at night, opt for moderate and relaxing exercises.
Take care of your diet: Avoid heavy meals right after training, especially if it is close to bedtime.
Create a Relaxation Routine: Include calming activities, such as reading or meditating, before bed.

Conclusion

The timing of your workout has a significant impact on your sleep quality, and it varies from person to person. Experiment with different times of the day to find what works best for you. Remember that both exercise and sleep are fundamental pillars of a healthy life. Invest in them and reap the benefits of a balanced body and mind.

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