For many, the only available time to exercise is in the evening, raising the question of whether it helps or hurts sleep. The advice on this topic has often been contradictory. While some worry that late-night physical activity will leave them too energized to rest, others find it helps them unwind. The relationship between evening workouts and sleep is not straightforward and depends on several factors.
Physiological Effects of Evening Exercise
The long-held belief that evening exercise disrupts sleep has been challenged by recent research. Exercise increases your core body temperature, and the subsequent post-workout drop in temperature can signal to the brain that it’s time to sleep. This cooling-down period is a natural part of the body’s process for initiating rest.
Physical exertion elevates heart rate and stimulates the release of hormones like adrenaline and cortisol. However, the body is efficient at returning to a state of equilibrium, and these levels decline after a workout. Exercise also prompts the release of endorphins, which can create a sense of calm, counteracting stress before sleep.
Modern studies suggest that negative effects on sleep are linked to the intensity and timing of the workout. A 2019 analysis of 23 studies found that evening exercise can improve sleep, provided the activity is of moderate, not vigorous, intensity. This nuanced understanding is replacing the idea that all evening exercise is universally disruptive.
Recommended Exercises Before Bed
Choosing the right type of exercise in the evening can influence sleep quality. Low-intensity, calming activities are recommended as they help the body transition into a state of rest. These workouts focus on relaxation and mindfulness, which can lower cortisol levels and quiet the nervous system. Restorative yoga, for example, uses gentle poses and controlled breathing to reduce tension.
Similarly, tai chi promotes a meditative state conducive to sleep with its slow, deliberate movements. Light stretching is another good option, as it can alleviate muscle tightness without significantly raising heart rate or body temperature. These exercises are safe to perform closer to bedtime because they calm the body.
Conversely, certain workouts are best avoided in the hours before sleep. High-Intensity Interval Training (HIIT), heavy weightlifting, and intense cardiovascular activities like running can be disruptive. These exercises cause a substantial increase in adrenaline and core body temperature, putting the body in a heightened state of alertness that can make it difficult to fall asleep.
Timing Your Workout for Better Sleep
The timing of your evening workout is an important consideration for protecting sleep. Creating a “buffer zone” between your exercise session and bedtime allows your body to wind down. For moderate-to-vigorous exercise, it is recommended to finish your workout at least 90 minutes before you plan to sleep. This gives your heart rate and core body temperature time to decrease.
One study found that moderate-intensity workouts completed 90 minutes before bed did not negatively affect sleep quality. This window allows the body to experience the sleep-promoting benefits of exercise, such as the post-exercise drop in body temperature, without being too stimulated.
The buffer zone concept is most applicable to more strenuous activities. Low-intensity exercises, such as gentle stretching or a casual walk, do not produce the same level of physiological stimulation. These activities can be performed much closer to bedtime without interfering with sleep.