Exercising may seem like a good way to tire you out before bed, but research shows moderate to vigorous exercise later in the day can actually negatively impact sleep quality.

If you want to improve your sleep, it is best to exercise in the morning or earlier in the day—at least four hours before your bedtime. If you exercise later in the day, aim for light activities, such as non-strenuous walking or gentle, restorative yoga.

Advantages of Exercise Before Bed

Daily exercise offers many benefits, including improving sleep quality. While you should try to avoid vigorous exercise (e.g., running, cycling, swimming laps) before bed, engaging in light activities like walking or stretching is encouraged.

Mild exercise before bed can have positive effects on your health, such as:

• Better blood sugar regulation
• Better digestion
• Decreased muscle tension
• Relaxation

Downsides of Exercise Before Bed

The nervous system naturally switches between active and calm. When it is active, it is primed to face challenges and engage in physical activities such as competitive sports. Sleep occurs when the nervous system is in the resting state. Revving up the nervous system before bed can interfere with sleep.

Exercising’s effect on body temperature can produce sleep challenges. Typically, your body temperature decreases as your body prepares for sleep. However, exercising before bed can increase your core body temperature and disrupt this natural process.

Moderate or vigorous exercise too close to bedtime can:

A Word From Verywell

Intense nighttime exercise increases heart rate and adrenaline levels, making it harder to fall asleep. Pay attention to how your body responds to exercise. If you must exercise late in the day, try calming activities like stretching or meditation to help you relax before bed.

Which Types of Exercise Are Best Before Bed

Your heart rate and breathing will indicate that the activity is calming and not stimulating.

Pre-bedtime activities should not be vigorous or engaging enough to make the body and mind more alert. Some options for exercises to calm your body and mind before bed include:

• Restorative yoga: Yoga nidra and other low-intensity yoga can help promote sleep. More intense forms of yoga, such as vinyasa (flow), should be done earlier in the day.
• Tai chi: This ancient Chinese practice incorporates slow, gentle movements and focusing on breathing to promote peace and relaxation.
• Slow walking: Walking at a leisurely pace can help you unwind and relax before bed.

Exercises to Minimize Before Bed

Moderate- to high-intensity workouts before bed—those that increase your breathing and heart rate—can disrupt your sleep. If you struggle to fall asleep or get restful sleep, try to reduce the intensity of certain exercises or avoid them one to two hours before going to bed. Examples of moderate to vigorous exercises include:

• Biking
• Brisk walking
• Cycling
• Dancing
• Gardening or heavy yard work
• Running
• Swimming laps
• Tennis

Tips for Working Out at Night

Sometimes, exercising later in the day is the only reasonable time to fit physical activity into your day. If this is the case, exercise closer to bedtime is better than no physical activity at all, but there are ways to lessen its impact on sleep, including:

• Do more intense exercises at the beginning of the workout.
• End the workout with a cooldown, such as walking or stretching.
• Do something that relaxes the body and mind after working out and before bed.
• Be aware of how your workout schedule impacts your sleep, and adjust as necessary.

How Long to Wait to Sleep After Working Out?

If you want a restful and uninterrupted sleep, experts recommend waiting one to two hours after a moderate or vigorous workout to go to bed. Light physical activity, such as walking, can be done up to an hour before bed. However, it is best to exercise in the morning or afternoon.

Summary

Working out in the morning or afternoon improves sleep. However, exercising too late in the day can make it harder to fall asleep, stay asleep, and get quality sleep. Light physical activity, such as a slow walk after the evening meal, is OK, but more intense activity, such as brisk walking, should be done a couple of hours before bed.