Can running at night improve sleep quality

Running at night can generally improve sleep quality, but attention should be paid to exercise time and intensity. Moderate evening exercise can help relieve stress and regulate body temperature rhythms, but vigorous exercise before bedtime may affect sleep. The improvement effect of running at night on sleep is mainly reflected in the natural decrease of core body temperature after exercise, which is consistent with the physiological changes when the human body falls asleep. The endorphins secreted during exercise can alleviate anxiety, and regular aerobic exercise can also help adjust the biological clock. It is recommended to choose low-intensity exercises such as slow jogging or brisk walking, and maintain a gap of at least two hours between the end time and falling asleep to avoid difficulty falling asleep due to excessive sympathetic nervous system stimulation. Proper hydration and stretching relaxation after exercise can further optimize sleep outcomes.

Some individuals may experience insomnia after exercise due to individual differences, which is commonly seen in high-intensity exercise or when exercise ends too late. During nighttime exercise, adrenaline levels increase, and if the body is sensitive or there are sleep disorders, it may exacerbate difficulty falling asleep. This group of people can advance their exercise time to the evening or switch to soothing exercises such as yoga. Patients with combined cardiovascular diseases should avoid vigorous exercise at night to prevent blood pressure fluctuations.

Maintain regular exercise three to four times a week, with a fixed schedule for better results. Avoid consuming caffeine or high sugar foods after exercise, soak your feet in warm water or listen to light music to help relax. If long-term sleep problems do not improve, it is necessary to investigate whether there are pathological factors such as sleep apnea, and consult a professional doctor if necessary.