When Is the Best Time to Exercise?
The ideal time to work out is the time that allows you to show up consistently and give your best effort. However, not all workout times are created equal, and some may come with potential downsides—especially when it comes to sleep quality.
How Exercise Timing Affects Sleep
Research analyzing data from thousands of participants wearing accelerometers revealed how exercise timing influences key sleep factors, including duration, quality, and how quickly you fall asleep.
While there’s no universally "bad" time to exercise, scientists did find that high-intensity workouts close to bedtime could negatively affect recovery and sleep patterns.
If you’re someone who exercises at night and sleeps soundly, there’s no need to change your routine. But if sleep is a struggle, here’s what the research suggests:
Morning and Afternoon Workouts: These tend to enhance sleep quality and duration, helping participants fall asleep faster and stay asleep longer.
Evening Moderate Activity: Moderate-intensity workouts in the evening generally don’t disrupt sleep and may even improve it for some people.
High-Intensity Night Workouts: Exercising intensely within two hours of bedtime often leads to longer sleep onset times and fragmented sleep patterns.
Striking the Right Balance
Exercise is a powerful tool for better sleep, but timing matters. High-intensity workouts close to bedtime can overstimulate your nervous system, making it harder to wind down.
If sleep is an issue, aim to finish your workout at least 1-2 hours before bed. Better yet, schedule your most intense training sessions earlier in the day to maximize both your performance and your recovery.
