Exercise to improve sleep
I understand that cardiovascular exercise raises the body temperature immediately, making it harder to sleep at the moment. But then, after 5 hours, your body temperature falls below what it was right before you started exercising, making it easier to sleep.
Therefore, when I want to sleep at 10 PM, it's good to finish 20-30 minutes of exercise by 5 PM.
But if 5 PM slips by and I haven't exercised, have I lost all chance of utilizing this mechanism? Or are there some changes I can make to the activity I would have done that will result in my body cooling itself off faster?
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To improve sleep, there are many other things that you can do, that have much greater affect on your sleep quality.
Develop a consistent sleep regime
Less light at night
Reduce caffeine intake in the afternoon
Less screen time
Reduce noise pollution, when going to sleep
Less/No alcohol at night
If you really want to take advantage of the temperature drop - take a hot shower in the evening.
Trying to time relatively short workout session in order to have a better sleep will probably not produce a noticeable result.
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