There are a number of benefits to working out before bed. For one, it's convenient. Things settle down and focus becomes a possibility. Truth be told, the best time for a workout is whenever you have a chance. Do intense exercise earlier though - no weight lifting or vigorous exercise before sleep! Going hard before hitting the sack and having high energy levels won't help you fall asleep.

Second - if approached the right way - it can help you reduce stress, relax, and ease you into your warm sheets free of tension. Yes, it's a nice pre-bed workout routine that sets off a cool-down timer for deep sleep. We can even see the way it could contribute to getting rid of body fat.

Lastly, but not leastly, it’ll flush you with a wave of happy hormones.

So, Daredevil, get your workout outfit ready (or leave the jeans on) and join us for a quick 10-minute workout routine. You may just find that it's the best way to end your day and fall asleep like a baby.

Jump straight to a 10-minute workout before bed ↓

Night power!

Finding time for other stuff during the day - you wish! With so many demands on our time and our attention scattered to pieces, we're no strangers to feeling like drinking from the firehose. Maybe a stressful day at work made it impossible to engage in anything (else than work) with a clear focus.

Luckily, there is one hiatus during the day when it's much easier to settle down: nighttime. When the hustle and bustle have died down, we finally have a chance to realize there's ME in this life equation. Aside from journaling or bonding with loved ones, it's the perfect time to squeeze in a little workout. If you're aching in chronic neck or back pain - this is when you go for it.

Stay sound asleep thanks to bedtime workout

Don't let anyone tell you that a bedtime workout is a bad idea. Sure, you might be a little more energetic if you work out within an hour’s window before it's time to doze off. However, this systematic review and meta-analysis do not support the claim that easy-to-moderate evening exercise negatively affects night's sleep. In fact, quite the contrary is true - a nighttime exercise routine seems to provide better sleep quality.

There's one condition though. Make sure you're ending your groove at least an hour before turning in. Other than that, happy workout!

A quick workout before bed hits the spot!

A few spots actually… By engaging in movement prior to sleep you're subscribing to many benefits.

Better body mood 🙆

The research suggests who exercise in the evening show 20% higher resilience in reaching exhaustion. This means you could intensify your evening groove slightly above the usual threshold.

Happy hormones replenishment 🎉

There are more of those that help you build strength (testosterone) before nap time. Also, once you're done working out, you'll sure restock your body with much-needed endorphins.

Replacing bad habits 🔄

Smoking, snacking, binge-watching - it's best to kick those out with a sound nighttime workout routine. It's true. Here's a little science that could help support your I-quit attitude with practical advice.

What else do you need? Join us! Time to exercise.

A 10-minute workout before bed

Do each exercise for 30 seconds up to 45 depending on your fitness level. Take a breather for the remaining time within a minute window. Arnolds of this world will maybe push through without taking a breather. Others will maybe want to take it easy. Remember, the goal is to keep it light to moderately intense tops  - 10 minutes will be just enough.

Warmup

Before we actually break a little sweat, let's first get our engines up and running. Here are three exercises to re-sync your body consciousness.

💡
A bunch of our readers is suffering some form of lower back pain. If that's the issue, you can head here and focus on warming up your lower back first.

Exercise #1: Anxiety relievers

If you're still feeling the nervous build-up or have your brain running full speed - time to soothe out your heart rate a little. Let's bring intention to the workout by relaxing and slowly letting our upper body glide.

Sit up straight with your feet flat on the ground, straighten your arms high up, and slowly let your palms rest on your elbows while still holding your arms airborne. Now - just like someone's gently touching your side abdomen, pushing you sideways - let your torso wave from the right side to the left. For extra sauce - close your eyes and enjoy the movement.

0:00
/

Exercise #2: Laptop rainbows

Time to put the workstation to a better purpose! Before you do - if you're still glued to your screen - turn off the blue light emission (switch to night mode). Your eyes crave a break and you need to fall asleep eventually.

Place the laptop (or a book) on your right side. Hold it with both hands. Firmly though, we don't want your laptop falling flat to the ground. Imagine there's a rainbow encircling your body from a hip level. Now, let the laptop slide over the rainbow, from one to the other side.  

0:00
/

Exercise #3: Wonder woman

OK, superhero. Time to forge ahead strong. Clench your fist and raise your arms up with elbows bent at a 90-degree angle. Flex - you should feel it in your hands, forearms, upper arms, and shoulders.

Transition slowly - still flexing - into a shield pose with your palms facing your head. Slowly go back to the original stance feeling your shoulder blades almost touching.

0:00
/

Dynamic Workout

The cool part begins. Get ready to feel a little burn! 🔥

Exercise #4: Cushion rainbow holds

More rainbows! This time, instead of just sitting straight we'll ask you to lift your legs up. Knees bent, both legs touching in front of you. Only your glutes remain in contact with the ground.

Now, take the cushion and again, make a circular motion around your body aura. Both hands holding the pillow! Yes, we know. This one fires up your abs a little but bear up with us!

0:00
/

Exercise #5: Leg scissors

After a day of work, abs become overly inactive. More than any other muscle group, for good health and vigor you need a strong core. Here we go...

Again, only the glutes are resting on the couch. If need be, support yourself by holding both arms horizontally to your torso, on the couch. Move on to cut the air in front of you with your legs unbent - scissor style.

0:00
/

Exercise #6: Energy clean up

Goood! The hard part is over. Now, we're gonna do some body cleansing.

Stand up straight with feet hip-wide (normal stance). Start by half-squatting and letting your hands flutter down. Once your palms are at knee level, call it deep enough. From there, as you stand up bring your hands up like you would if you were making a snow angel. All the way up though, it's a full windmill! Aaaaand down again. Repeat the motion.

0:00
/

Exercise #7: Horse stances

This one's pretty straightforward. Let's fire up those legs a little!

So, assume you're riding a horse, how would you stand?

Feet pointed sideways at a 30-degree angle, quads tight and parallel to the ground. Bums out, back in arch position. Good, now lean your torso forward at a slight 10-degree tilt. Lastly, bring your palms together and raise them up parallel to the floor as well. Hold. Hold some more. There you go.

0:00
/

Exercise #8: Forward bows

Stand up straight with feet slightly more than shoulder-width apart. Point your toes just a hair outward. Lift your hands up, and let the palms touch facing the wall.

Slowly sink your hips and knees until your torso and straightened arms end up almost parallel to the floor. Perfect. Hold for a few seconds and repeat the motion slowly.

0:00
/

Exercise #9: Free sweeps

Oh, you'll love this closing exercise!

Hold the same exact stance. Lean forward, back relaxed and slightly curved. Surrender yourself to gravity. Arms lose, swinging freely.  Let the blood flush your limbs and head.

P.S. If you feel dizzy, don't force it!

0:00
/

Bonus Exercises to Promote Relaxation

We're done tensing those potent muscles of yours. Now's the time to rest up. Lie in if you want to, settle down, and take a breather.

Exercise #10: Sleep crescent moon 🌔

Let's switch to an in-bed workout and open up those tight sedentary hips. Bend your knees - one by one - to your chest and then bring your ankles to the crease of your hips. If you're a breathing-rubber point the sole of your foot to the room ceiling.

Again, arms up, fingers crossed, palms facing the ceiling. Bend at a hip level to both of your sides and hold for a few moments. You want to make sure you do the both sides! 🌝

0:00
/

Exercise #11: Sleep spine twist 🙆

If you do this one right it's 100% sure to feel great!

For a starting position, lay on one side and angle your legs at a 90-degrees one coating over another. Stretch out your arms at chest height, airplane style. Your upper body should strive to rotate to the opposite side of your legs, following the palm of your left arm. The more you force this stretch the more you'll feel it in your spine. It's completely OK if you hear a few cracks coming from your lower back as long as you don't feel any pain.

0:00
/

Exercise #12: Sleep pillow bows

Lengthen the spine - calm the mind. An evening constitution!

Rest in the lotus position. Place the pillow in your lap. Walk your hands over the pillow and reach as far as you can. The further you go, the more you'll feel it in your spine.

0:00
/

Exercise #13: Physiological sigh

Double breathing can truly be a breath of fresh air and save your anxious nerves! This simple and easy exercise has amazing effects that are sure to bring some much-needed relaxation and calmness before you hit the hay.

All you have to do is take deep breath in and then push your lungs to the max with an extra inhale. Then, exhale slowly for 7-12 seconds, repeating this 5-10 times. After a while, it may start to make your head feel light or even spin slightly; however, don't stress - just take a pause.

0:00
/

Key Takeaways

  • Night-time workout should end at least an hour before sleep
  • Workout before bed can help you relax, boost your mood, and provide better sleep quality
  • People who work out in the evening show 20% higher resilience in reaching exhaustion
Share this post

Download Wakeout

Named App of the Year by Apple in 2020, Wakeout helps thousands of people prevent sedentary-related illnessess every day. Comes with a growing library of over 2,200 creative ways to move.

Download on the App Store