For the sake of maintaining health, night sports can be an option for some people who have difficulty getting up early or are more active at night. Although there is an assumption that excessive physical activity at night actually makes us difficult to sleep. But this does not need to worry because as long as everything is prepared properly, the effect will not interfere with the quality of our sleep.
According to related research, someone who is accustomed to exercising in the morning tends to be more consistent and to exercise better. Even so, because our body temperature is lower in the morning, it takes longer to warm up. In some people, exercising in the morning is very difficult to do for various reasons and they feel more comfortable to exercise at night. So far, there is no convincing evidence that states that burning calories will be more efficient in the morning or other times.
Whether we choose to exercise in the morning or at night, it's important to know our body's circadian rhythm. The rhythm is the body's biological clock that impacts bodily functions, such as blood pressure, body temperature, hormone levels, and heart rate. All of these bodily functions play a role in preparing the body for exercise. This type of circadian rhythm cannot be changed and will determine whether you are a person who is more eager to exercise at night or someone who can get up early and exercise before starting your other activities.
Night Sports has nothing to do with sleep quality
During this time, night sports are considered to have a bad effect on sleep. The reason, exercise can increase body temperature, heart rate and encourage the body's system to release epinephrine (adrenaline). The effect of exercising before going to sleep is considered to make someone awake all night.
But in fact based on a study, it was found that people who exercise at any time including the night will make sleeping more comfortable on that day than people who do not exercise at all. In other words, exercise at night will not adversely affect your sleep quality.
Note These Things Before the Night Sports
If you are the type of person who feels more energized at night, then night sports can be a healthy choice before going to sleep. But before that, there are a few things to note:
- Drink plenty of fluids before, during, and after exercising at night.
- Dinner at the right time. Do not eat large portions, then immediately exercise. The right time to exercise is 2-3 hours after dinner. Remember, have a good and early dinner or wait until after exercising.
- Eat the right foods. What we eat before and after exercising has a big impact on the expected results after night sports. Before dinner, it is recommended to eat light snacks or bread with jam. On the other hand, our bodies need solid and nutritious food after exercise. Prioritize protein intake such as chicken, salmon, eggs, or shrimp. In addition, you can also choose nuts and seeds that are good for consumption after exercise, for example almonds, pistachios, pumpkin seeds, sunflower seeds. Whatever your food choices after exercise, make sure not to overeat because you will be sleeping in the near future.
- Create a span of a few hours between exercise and sleep. This can be beneficial to reduce body temperature back to normal, restore the heart rate as when resting, and the level of adrenaline that becomes stable.
Regular exercise in any condition is better than not exercising at all. No matter the time chosen, morning or night, the effect is just as healthy. In this case, night sports can be the right choice if we are accustomed to being more active after work. Most importantly, do exercise consistently to support general body health.
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