Blog Fitness Workout Plans Before Bed Workout: Why And How To Do It

Before Bed Workout: Why And How To Do It

There are a great number of reasons to have a good sleep at night. Sleep can contribute to a better mood, increase your alertness throughout the day, and help you think more clearly. Getting necessary amounts of sleep can also help reduce stress, lower your risk of heart disease, and improve your overall physical health (3).


One of the most effective ways to ensure that you get a good night’s sleep is to practice a nighttime routine. This can include things like reading before bed, taking a relaxing bath, or doing a light before bed workout.

Exercise has numerous benefits, including improving your sleep quality. In fact, research has found that people who exercise on a regular basis sleep better than those who don’t have such a habit (2).

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Should You Workout Before Bed?

Yes, it is good to workout before bed if:

  • You struggle to fall asleep at night
  • You choose the right exercises
  • You time your workout correctly
  • You struggle to find time for a workout during the day

A right before bed workout routine can solve these problems. It can help you fall asleep faster, have better sleep throughout the night, and feel rested and refreshed in the morning.

It’s better than not working out at all and if done right, it has a host of benefits for your body and mind.

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Read More: Benefits Of Stretching Before Bed

How Long Before Bed Should You Work Out?

The timing of your before bed workout is important. Performing high intensity workout sets too close to bedtime can actually make you struggle to fall asleep. Exercise raises your body temperature and releases endorphins, both of which can keep you feeling energized when instead you want to be winding down for the night (1). 

The best option is to finish your workout at least a few hours before bedtime. In this way, your body will have enough time to cool down and relax.

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What Type Of Exercise Is Best?

It is also recommended to choose the before-bedtime-exercises carefully. Avoid any physical activity that is too strenuous or that gets your heart rate up too high (for example, running, biking or lifting weights).

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Instead, opt for a medium to low intensity mini-workout before bed. This 5-minute before-bed-workout by BetterMe is a great way to wrap up a busy day and prepare your body for a good night’s sleep. 

Comprising 9 moderate-intensity exercises, it will help you relax your muscles and ease into sleep mode gradually. 

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What To Eat After A Late Night Workout?

If you’re working out close to bedtime, it’s important to have a light snack after your workout. This will help replenish your energy levels and prevent your blood sugar from dropping too low during the night. 

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A small piece of fruit, a handful of nuts, or a yogurt are all good options. Just be sure to avoid eating anything too heavy or sugary, which can actually make it harder to sleep. 

The Bottom Line 

A before bed workout can help you sleep better by reducing stress, improving your sleep quality, and cooling down your body temperature. Just be sure to finish your workout a few hours before bedtime and choose exercises that are medium to low intensity.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Exercising too close to bedtime can result in a bad night’s sleep (2021,
  2. Interrelationship between Sleep and Exercise: A Systematic Review (2017,
  3. Why Do We Need Sleep? (2022,
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