Walking before bed is a common practice for many people looking to wind down after a long day. For some, a pre-bedtime walk helps clear their mind and relieve stress. For others, it functions as a way to get in extra physical activity. But is ending your day with a walk actually beneficial?
Does walking before bed help you sleep?
One of the main reasons people choose to walk before bed is in hopes that it will improve their sleep. The evidence on whether this actually helps is mixed.
Some research has found that exercising in the evening can make it easier to fall asleep and increase overall sleep quality. For example, one study had participants walk on a treadmill at moderate intensity for 30 minutes before bed. The researchers found this led to significantly less time spent awake at night compared to not exercising before bed.
However, the effects seem to depend a lot on the intensity and duration of the evening workout. Other studies have found high-intensity exercise close to bedtime can actually make it harder to fall asleep.
Overall, a light walk lasting 20-30 minutes seems optimal for better sleep. Going for a long, vigorous power walk too close to bed might interfere with your ability to fall asleep afterwards.
How does walking help with sleep?
So how exactly could an evening walk help improve your sleep?
Here are a few potential reasons:
- It raises body temperature slightly, which starts to drop as you cool down and facilitates sleep onset.
- It can help clear your mind after a busy day, acting as a mindfulness practice to reduce stress.
- The natural light exposure from being outdoors helps reinforce your body’s circadian rhythm.
- It avoids being sedentary in the hour before bed, which can negatively affect sleep.
An evening walk works best for sleep if you time it properly. Try to take your walk at least 2-3 hours before your intended bedtime. This gives your body enough time to start winding down before getting into bed.
Other benefits of an evening walk
In addition to potentially helping with sleep, going for a walk before bed has several other benefits:
- Supports digestion. A post-dinner walk can aid digestion after a large meal.
- Burns extra calories. It’s a great way to get in extra activity and exercise.
- Reduces stiffness. Walking helps loosen up muscles that have been sitting much of the day.
- Boosts mood. Spending time outdoors and exercising releases feel-good endorphins.
- Clears your head. The time alone can help you mentally unwind from the day.
So an evening walk is not only good for sleep. Even if it doesn’t make you fall asleep faster, it offers quite a few other perks.
Tips for more effective evening walks
If you want to start taking evening walks and make them as beneficial as possible, here are some tips:
- Go for a 20-30 minute medium-paced walk.
- Aim to walk 2-3 hours before bed, not right before.
- Choose a relaxing route without much traffic or noise.
- Turn off screens and avoid phone calls for a true mental break.
- Time your walk so you end 30-60 minutes before bedtime to unwind.
- Wear comfortable clothes and shoes so you can really enjoy the walk.
- Bring along an audiobook or relaxing playlist if you want some entertainment.
Safety tips for evening walks
While evening walks offer many benefits, it’s important to keep safety in mind as well when walking at night:
- Choose a well-lit route and avoid isolated areas.
- Let someone know your planned route and what time you’ll return.
- Bring your phone to stay connected in case of emergency.
- Walk against traffic so you can see approaching vehicles.
- Consider wearing reflective clothing for visibility.
- Bring something for self-defense like pepper spray if it makes you feel safer.
- Avoid walking with headphones in to stay aware of your surroundings.
Following basic precautions like these will allow you to reap the rewards of pre-bedtime walks safely.
Should You Avoid Any Type of Exercise Before Bed?
Most research shows moderate exercise in the evening is fine and even beneficial for many people. But some types of workouts are better to avoid in the final few hours before bed.
Here are some examples of more stimulating pre-bed exercise to avoid:
- High-intensity interval training
- Heavy strength training
- Sprints or plyometrics
- Vigorous sports like basketball, soccer, tennis
These vigorous activities in the late evening could over-stimulate your body and make it harder to fall asleep. They also raise your core body temperature more than a walk does. And it takes longer for your body to cool back down after an intense sweat session versus moderate exercise.
So stick to lighter exercise like walking, gentle yoga, or leisurely biking in the final 2-3 hours before your planned bedtime.
Should certain people avoid evening exercise?
While most people can benefit from a brisk walk before bed, some populations may do better avoiding late-day workouts:
- Insomniacs – Those with chronic insomnia could find evening exercise over-stimulating.
- The elderly – Older adults tend to sleep more lightly and wake more easily at night.
- Those with joint pain – For people with arthritis or injuries, an evening walk could worsen stiffness and pain at night.
- People who workout in the morning – If you already exercise first thing in the morning, an evening workout on top of that could be overkill.
Everyone needs to see how their own body reacts to evening walks. Pay attention to how you feel and sleep on nights when you walk versus when you don’t.
Conclusion
Research shows a moderate-paced 20-30 minute walk in the early evening generally benefits sleep and health for most people. The ideal routine seems to be walking 2-3 hours before bedtime. This allows your body to start winding down before getting into bed.
In addition to potentially aiding sleep, pre-bedtime walks offer many other perks like supporting digestion, burning extra calories, reducing stiffness, boosting mood, and clearing your head.
Aim for well-lit routes and follow basic safety precautions when walking at night. And it’s fine to skip vigorous high-intensity workouts close to bedtime as these could interfere with sleep.
Adding in a brief stroll before bed is an easy way to enhance your evening routine and start setting yourself up for better sleep.
Frequently Asked Questions
How long before bed should you walk?
Aim to finish your walk 2-3 hours before your desired bedtime. This gives your body time to start relaxing before getting into bed.
Is a 30 minute walk before bed good?
Yes, a 20-30 minute walk at a moderate pace is great for pre-bedtime. It provides benefits without being overly stimulating.
Does walking after eating help sleep?
Walking after eating dinner can aid digestion and promote sleepiness. But be sure to finish your walk at least 2 hours before bed so your body has time to unwind.
Is it OK to walk after midnight?
For people who struggle to fall asleep, a brief late night walk can sometimes provide relief. But aim to walk earlier if possible, as late night walks close to bedtime can make it harder to wind down.
Is it better to walk before or after dinner?
That depends on your goals! Pre-dinner walks can stimulate appetite. Post-dinner walks can aid digestion. For sleep benefits, walk a few hours before bedtime regardless of when dinner was.
The Pros and Cons of Evening Walks
Pros
- Can improve sleep quality
- Ideal moderate exercise for evening hours
- Helps reduce stress and clear your mind
- Allows you to burn extra calories
- Good for digestion
- Gets you outdoors for fresh air
Cons
- Can make it harder to fall asleep if done too close to bedtime
- Not as effective as morning walks for energizing you
- Need to take safety precautions when walking at night
- May not be ideal for people with injuries, insomnia, or who exercise in the morning already
How Evening Walks Affect Sleep
Here is a quick overview of how pre-bedtime walks can impact sleep:
| Factor | Effect on Sleep |
|---|---|
| Timing of walk | Best 2-3 hours before bed, not right before |
| Intensity of walk | Light to moderate intensity ideal, high intensity can hinder sleep |
| Duration of walk | 20-30 minutes gives benefits without overstimulating |
| Who benefits most | Most healthy adults, but not necessarily elderly or insomniacs |
The Ideal Evening Walk Routine
Based on the research, here are some recommendations for optimizing evening walks to improve your sleep and health:
- Walk for 20-30 minutes at a moderate, leisurely pace
- Finish your walk 2-3 hours before your desired bedtime
- Choose a relaxing route devoid of traffic and noise
- Avoid stimulating electronic devices during your walk
- Wear comfortable clothing and proper walking shoes
- Bring pepper spray if walking alone at night
- Stay visible wearing reflective clothing if needed
- Consider an audiobook or soothing music playlist
- Time your walk to end 30-60 minutes before bed to unwind
Focus on winding down your mind and body during the walk rather than vigorous exercise. Follow these tips and evening walks can become a healthy part of your pre-bedtime routine.