7 ms·
If you can, get a membership at a local gym. After a few weeks visiting a gym I slept like a baby.
by andreygrehov 8y ago
If you can, get a membership at a local gym. After a few weeks visiting a gym I slept like a baby.
- chocolatebunny 8y agoDo you go to the gym at night before bed, or in the morning?
- jagtodeath 8y agoWhen I work out in the morning I sleep like a rock and can fall asleep as early in the evening as I would like. When I work out at night I usually feel energized afterwards and tend to stay up later.
- plahteenlahti 8y agoBoth actually work in improving the quality of your sleep and whether you should exercise in the morning or in the evening depends on your chronotype. However if you decide to exercise in the evening you should aim to be done with it at least 2 hours before your normal bedtime.
- andreygrehov 8y agoI did it in the morning, at 6am. The reason why "did" is because I now go to a swimming pool instead.
- quickthrower2 8y agoI assume any cardio exercise will do. No gym membership required.
- jagtodeath 8y agoFor me, weight lifting improves my sleep far more than cardio.
- vnorilo 8y agoI have the same experience, provided it's early in the day. However, swimming a couple of km does it for me too, maybe even better!
- module0000 8y agoJust to add, you can do strength training just fine without a gym membership, and exercise every muscle group. There is an endless sea of web content to teach weightless workouts. Simple examples.. Back: pullups. Too easy? Use one arm. Chest: pushups. Too easy? Vary your arms position, or just use one arm. Legs: squats. Too easy? Use one leg. Abs: sit ups. Too easy? Hold something heavy against your chest. Too easy? Hold something heavier. It's not rocket science :) Motivation is the only ingredient you need for all the exercise you can tolerate.
- howox 8y agoAbs: sit ups. Too easy? Hold something heavy against your chest. Too easy? Hold something heavier. Fault! This is adding weight. Better luck next time. :)
- quickthrower2 8y agoPilates (wothout reformer) offers harder ab exercises without external weights
- chrishynes 8y agoHanging leg raises are what you're looking for. Start with bent leg, then straight leg, then toes to bar etc.
- pmtarantino 8y agoThanks for the recommendation, but is it possible to do something for the back without a bar to do the pullups? I dont have a bar and I cant install one on the apartment I rent. Thanks!
- bkanber 8y agoThere are pull-up bars that use only friction and leverage, that don't require any drilling to install. Here's an example: https://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ https://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001E... They're a little low and only support <250lbs, but otherwise they are perfectly fine for the average home workout.
- bitL 8y agoIt has opposite effect on me - after a strenuous strength training session I usually can't sleep well, often being in a half-zombie state until 3am then having some shallow sleep until morning.
- renjimen 8y agoHow late are you working out? I try to avoid exercise after 2 hours before bed time otherwise I have too my energy to fall asleep on time.
- pkghost 8y agoIf you hit the gym too close to bedtime, that's not super surprising. It also may take time for your body to adapt to the workouts. I hope this isn't stopping you from strength training at all — from what I've read, it's almost a non-negotiable dimension of health and wellbeing.
- bitL 8y agoI am in a pretty advanced stage of training, so I don't think it's an adaptation problem. I guess some people are like me, some aren't (shrug).
- andreygrehov 8y agoMaybe the problem is that you exercise too late. I exercise at 6am.
- bitL 8y agoAt around noon. And till failure.
- atomical 8y agoMaybe try taking it easy?
- nthot 8y agoWhy do you train to failure? Very few training programs that I have seen encourage lifters to regularly train to failure. I think westside barbell's program may, but that is for people competing in powerlifting. Also, it's my understanding that when most people talk about exercising for better sleep they are specifically talking about low intensity steady state cardio exercise.