Is your workout sabotaging your sleep? Experts warn against exercising at this time of day
It's late evening. You've had a busy day, skipped your morning jog, and now you're tempted to squeeze in a quick workout before bed. After all, some movement is better than none, right? Not so fast. According to a report published by Prevention.com, sleep and wellness experts are sounding the alarm on late-night workouts. While exercise is undeniably crucial for physical and mental health, they caution that when you exercise could be just as important as how you exercise—especially if you value restful, uninterrupted sleep.
The Centers for Disease Control and Prevention (CDC) recommends that adults get at least 150 minutes of moderate physical activity per week. For many, that translates to 20–30 minutes a day. But if you're squeezing in those minutes right before bedtime, you might unknowingly be compromising the quality of your sleep. 'Working out before bed won't cause problems for everyone,' says Dr. Aric Prather, a sleep expert and co-developer of Headspace's Finding Your Best Sleep program. 'But many will find that vigorous exercise gives them a burst of energy, raises their body temperature, and disrupts their wind-down.'
Dr. Nicole Avena, a research neuroscientist and expert in brain health and wellness, explains the science behind the struggle: 'Your body experiences an increase in metabolic rate, adrenaline, blood pressure, and heart rate during high-intensity workouts. It takes time to return to a relaxed state. If you exercise before you go to sleep, you run the chance of not allowing your body enough time to wind down.'
One lesser-known reason why night workouts may be problematic lies in body temperature. According to Dr. Angela Holliday-Bell, board-certified physician and host of The Art of Sleep, the body needs to cool down by about one to two degrees to initiate deep sleep. 'Exercising before bed can hinder your ability to fall asleep because it raises your body temperature,' she notes. Add to that the rush of stimulating endorphins, and you've got the perfect storm for a restless night.That said, not all movement is off the table. Experts agree that gentle, low-intensity activities like yoga, stretching, or a quiet walk can actually enhance sleep quality. 'Activities like yoga can help to stretch and relax your muscles without spiking your adrenaline,' says Dr. Avena. 'These movements allow your mind and body to relax and reduce stress.' Dr. Holliday-Bell supports this view, advising that bedtime routines should focus on calming the system rather than invigorating it. 'It's best to avoid exercises that are too strenuous, as they can cause the body temperature to be elevated too long, making it difficult to fall asleep.'
Morning, says research. Dr. Avena points to studies that show people who exercise earlier in the day tend to sleep longer and enter deeper, more restorative sleep stages. One 2014 study found that morning workouts helped participants spend 75% more time in slow-wave sleep—the kind your body craves for true recovery.
Not only that, but morning exercise sets a more focused, health-conscious tone for the day. 'Starting your day with a workout makes you more aware of your dietary choices throughout the day,' Dr. Avena adds. Some studies even suggest that workouts between 7 a.m. and 9 a.m. are especially effective for weight loss and metabolism.Despite the warnings, the consensus is clear: some exercise is still better than none. The key lies in balance and timing. Regular movement, even when not perfectly timed, reduces stress, regulates circadian rhythms, and enhances overall sleep quality—so long as the body is given adequate time to cool down and unwind.
Dr. Holliday-Bell advises against intense workouts within three to four hours of bedtime, but if that's the only time you can be active, she recommends a strong wind-down routine to counteract the stimulation. Whether you're an early riser or a night owl, experts say your body will often tell you what it needs—if you're willing to listen. If you're tossing and turning at night after that late HIIT session, it might be time to reconsider your schedule. As Dr. Prather puts it, 'Exercise can help you sleep better… but not if it gets in the way of your ability to wind down.' So next time you reach for those dumbbells at 10 p.m., you might want to consider trading them for a yoga mat—or simply a good night's sleep.
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