Is it good to exercise after 22:00 tonight

Exercising after 22:00 is usually not recommended as it may affect sleep quality and physical recovery. High intensity exercise can easily lead to nerve excitement, while soothing exercise may have a smaller impact on some populations. Intense exercise such as running and high-intensity interval training after 22:00 can stimulate the sympathetic nervous system, keeping the body in an excited state, which may lead to difficulty falling asleep or insufficient sleep depth. The increase in core body temperature after exercise takes a long time to fall back, which conflicts with the body's natural cooling sleep preparation process. Increased secretion of adrenal hormones can also interfere with the normal secretion of melatonin and disrupt the circadian rhythm. Low intensity exercises such as yoga and stretching have a relatively small impact on sleep, but individual differences are significant. Some people who engage in soothing exercises at night can actually help relax their body and mind, and improve their sleep quality. This type of exercise can relieve muscle tension and promote blood circulation, but it is necessary to control the duration and intensity of the exercise to avoid excessive activation of the body. There should be sufficient time between the end of exercise and falling asleep to allow physiological indicators to return to a calm state.

It is recommended to adjust exercise time according to personal sleep habits and exercise responses. After exercising at night, warm baths, meditation, and other methods can help the body relax, avoiding exposure to blue light and stimulating diets. Long term nighttime exercisers need to monitor their sleep quality and adjust their exercise schedule when experiencing persistent insomnia or worsening fatigue. Maintaining a regular daily routine is more important than choosing exercise time. Finding an exercise plan that suits one's own biological clock is the key to maximizing health benefits.