Take on your Skillathletic class at its best: train well to sleep well

We are mentally ready for our Skillathletic class, yet feeling weak, tired,and worn-out. We almost don’t feel like getting up, taking our bags and getting cold feet in our Skillathletic centre for that class that would allow us to unlock the 3 Boost classes badge on our app. The night wasn’t peaceful, and the sleep wasn’t very refreshing. We trained, but we couldn’t get to sleep. How come?

We know how much sleep affects the quality of our workouts, but often we can’t combine these two activities so important to our body.

One thing is certain: sleep and exercise go hand in hand. A good night’s sleep will help you take your workout with the right spirit. The same good training can, in turn, help you sleep and sleep better the next night.


Consequently, a poor night’s sleep hurts not only your workouts, but also all your other activities the next day. The question is thus not whether exercise is good for our night’s rest. Both activities are good if done at their best. Yet, one thing influences the other. Research shows that a poor night’s sleep hurts our workouts.

Exercise can help you sleep better, but it depends on when you train during the day.

A research by the Stanford Sleep Medicine Centre published by Popsugar explains how specific periods of training can improve sleep, while others may have the opposite effect and compromise it. Let’s find out which ones.

When should we train for sleep?

When should we train for sleep?

Traditionally, the belief is that if you train near bedtime, your body heats up and you get a rush of adrenaline that prevents from falling asleep quickly due to excitement cause by the exercise.


Think about how you feel after a class of Brave, where stamina and power training has pushed you beyond your limits.

There, your body and muscles will ask for mercy, but you won’t be sleepy if you lie down too soon. The advice for a class like this could, therefore, be to train at least 3 hours before going to bed.

According to specialists, in general training in the morning is a good choice. Even better for training could be the early afternoon, although it is generally difficult especially if you work full time. Body temperature naturally drops in the afternoon leading to a period of post-lunch sleepiness that you probably know well. But not everyone can train early in the morning or afternoon. How come?

The chronotype for the choice of training

The chronotype for the choice of training

Before we get to this point, we need to know our chronotype, a human’s disposition indicating when someone is active that help in defining their training.


Recent studies show that it is important to take into account the chronotype of an athlete to decide the training time: whether I am a morning type and I want to train before going to sleep and wake up, or evening type, which lies late at night and wakes up just as late, (the so-called “night owls”).

Some very recent studies, point out extra risks for the health of “those of the night”, mainly linked to the possible disruptiveness in the diet and the preference for unhealthy foods. These changes suggest that night-time behaviour varies according to the time of day, so the athlete’s chronotype should definitely be taken into account for training times.

Which physical exercise improves the quality of sleep?

Which physical exercise improves the quality of sleep?

In general, there is no definitive answer on the best type of exercise to reconcile sleep. Both workouts, cardio, and strength are beneficial. But what matters, more than the type of work is the time of when you train.


We understand that doing a workout with strong cardio components such as a Skillathletic Fast class before going to bed could prevent you from getting restful sleep, especially when done too near to bedtime. Sleeping on a warm night is very complex while cooling the body with a few hours of rest will allow you to enjoy the well-deserved rest.

Stretching and yoga before bedtime

Stretching and yoga before bedtime

We have already had the opportunity to share the fact that yoga and stretching are ideal before going to bed as they are not an aerobic exercise of cardiac pumping.


This means that you should go for more relaxing flows (like sequences of yoga before bedtime) and save the power or strengthen the flows for another time. If you have no choice but to do your hard workouts an hour before going to bed, take some time to calm yourself down later.

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