The One Thing I Can’t Teach You About Exercise & Sleep: Timing

Okay I’ll admit it, there are a lot of things I can’t teach you.  But as far as exercise and sleep go, after years of being a personal trainer and health coach, there is one thing in particular I can’t teach you: when to exercise.    

First, let me highlight a few points:

• Most adults ages 18-65 should get at least 150 minutes (30 minutes, 5 times/week) of moderate aerobic exercise and 2-3 strength training sessions per week. 

• It is recommended that you not perform aerobic exercise 30 minutes before bed

• Studies have shown that aerobic exercise helps you both fall asleep faster and sleep deeper

• Exercise also helps regulate hormones

The time of day you exercise depends upon your circadian rhythm, chronotype, and lifestyle.  To explain that simply, your circadian rhythm is the internal pattern of activity throughout the day and night (biological cycles including wake and sleep) and your chronotype dictates when they occur. On average, humans wake up and stay awake for 16 hours during the day then wind down and sleep for 8 hours at night.  That's a circadian rhythm.  Your chronotype is the timing of those sleep/wake cycles.  For example, you may get up at 5am because you’re an early riser and go to bed at 9pm. Your circadian rhythm is that 16:8 wake/sleep cycle and the wake at 5am sleep at 9pm is dictated by your chronotype.

To hone in on that a bit more,  not only do you have to know what is the optimum amount of sleep you need (typically 7-9 hours for adults) and when are you most energized (are you a morning person, evening person, etc.), but you also have to consider your lifestyle.  If you are a morning person that likes to get up at 5am but don’t have to work until 9am, it might suit you to exercise before work.  Conversely, if you are a night person who likes to go to bed at midnight and works at 9am, exercising before work might not be the way to go. 

Here are 3 things to consider when figuring the timing of exercise:

1. Identify your circadian rhythm: How many hours of sleep do you require for optimum performance?

2. What is your chronotype?  When do you fall asleep?  Are you a night time person, an early riser, or somewhere in between? What time do you naturally want to go to bed in order to get your optimum amount of sleep?

3. What type of aerobic exercise do you enjoy and how can you fit it into your lifestyle?  Do you enjoy social activities such as organized sports or group classes or solo activities? When can you fit them into your schedule?

By identifying how much sleep you need and being aware of your inclinations and lifestyle, you will be able to build an exercise routine that suits you and promotes physical and emotional wellness.