If you’re dealing with insomnia, then you’ll be more than happy to learn that non-vigorous evening exercise can help you beat the sleep disorder. Doing exercise over the week can be a very challenging task due to the hectic lived we lead. Most of us usually find some free time before going to sleep, but we are strongly advised not to do any exercise before bedtime as it might cause sleep issues.

However, that’s not completely true. In fact, a recent study has revealed that moderate exercise before going to bed can be, in fact, very beneficial. This will be an excellent news for all of you who can’t find time for exercise throughout the day.

According to a recent paper titled "Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis," the popular misconception can be forgotten. As a matter of fact, the researchers recommend a non-vigorous exercise before bedtime as they claim it can fight insomnia and improve your sleep quality.

The research was conducted by researchers from the Institute of Human Movement Sciences and Sport at ETH Zurich. The meta-analysis included 23 studies which were all connected to the evening exercise-sleep connection. The results were surprising as they showed that moderate exercises don’t lower sleep quality, but instead do the complete opposite.

Likewise, the meta-analysis discovered that people who were involved in doing exercise before sleep had a better and deeper sleep than the people who didn’t do exercise. However, this doesn’t work for vigorous exercise which seems to impair sleep quality. Doing vigorous exercise before sleeping can have a detrimental impact on sleep and increase the risk of insomnia.

Moderate exercises are considered all in which a person doing them is able to speak and doing these will definitely promote sleep. So, feel free to do some moderate exercise before bedtime, but forget about vigorous exercise. In fact, if you should end with any vigorous activity at least one hour before going to bed or earlier in the day. 

Moreover, besides the suggestions, it’s crucial to always listen to your body as we’re all different. So, if you find that the evening exercise disrupts your sleep, no matter how moderate it is, try doing it at least four hours before your bedtime.