Does running at night improve sleep quality

Running at night usually helps improve sleep quality, but attention should be paid to exercise time and intensity. Moderate evening running can help relieve stress and regulate body temperature rhythms, but vigorous exercise within 1-2 hours before bedtime may affect sleep. After exercise, the core body temperature naturally decreases, which is consistent with the sleep initiation mechanism. Moderate running in the evening or 3 hours before bedtime can promote melatonin secretion and help deepen the slow wave sleep stage. The moderate fatigue caused by running can shorten the time to sleep, especially for people who work at a desk for a long time. It is recommended to choose aerobic jogging with a pace of 6-8 minutes/kilometer, with a duration of 30-45 minutes, and to stretch and relax after running.

Some individuals may experience sustained sympathetic nervous system stimulation after evening exercise, manifested as symptoms of difficulty falling asleep such as increased heart rate and active thinking. This situation is more common in high-intensity interval training or those who exercise within one hour before bedtime. For those with sleep disorders or neurotic constitution, it is recommended to advance the running time to before dinner or switch to low-intensity exercise such as yoga. Avoid consuming caffeinated drinks after running, soaking your feet in warm water can help relax your nerves.

Maintain a regular evening run 3-4 times a week, which is more effective when combined with a fixed sleep schedule. After running, you can practice 10 minutes of meditation breathing exercises and choose breathable and sweat wicking running equipment to avoid catching a cold at night. If insomnia persists after exercise, it is recommended to adjust the exercise schedule and consult a professional sleep physician.