Shayna Schmidt | Aug. 7, 2018

It's a common fact that how well we sleep affects our overall health and wellbeing. However, there’s a ton of #fakenews out there about conditions having to do with sleep and exercise. One big myth we’ve heard is that exercising after 6pm will keep you up.

True or False?

According to Michael A. Grandner, Ph.D., an instructor of psychiatry and a member of the Behavioral Sleep Medicine program at the University of Pennsylvania, this thinking probably stems from studies of people doing much more intense exercise pre-bedtime than most of us really do. If you have no other time than at night to hit the gym, don't skip the workout, just make sure it isn't too rigorous and that you allow yourself ample time to cool off before jumping into bed. Easy fix.

"In general, people who are exercising even a little bit are sleeping better," said Grandner. "Physical activity is good for sleep." His conclusions are based on his analysis of responses from more than 155,000 participants in the CDC’s Behavioral Risk Factor Surveillance System, the world’s largest, ongoing telephone health survey. The results of his study, which were published in 2011, show that participants who reported getting any exercise at all in the past month were one third less likely to report sleep problems and half as likely to report daytime tiredness.

Your Evening Workout

So next time you get home from work at 7pm, you can’t use “I won’t be able to sleep” as an excuse to skip the gym! Here’s a good example of a chill (ish) routine you can do after work, focusing on form and core stability (and not a ton on speed):

  1. KB Deadlift
  2. KB Renegade Row
  3. Double KB Swings
  4. Double KB Front Squat

Need help perfecting these moves and don't already have a Livekick trainer? Sign up today and get 2 workouts for $4 by clicking here. That's less than the cost of a latte. You can burn 800 calories or consume 400 calories. Up to you.