How does exercise timing impact sleep quality?

The timing of exercise affects body temperature regulation and thus influences sleep quality. Late evening intense exercise raises body temperature by 2-4°F (1-2°C) above the baseline temperature. This elevated body temperature can last three to four hours. It should be avoided, as it decreases the body's cooling potential, which is essential for a good night's sleep. Vigorous exercise should be engaged in before late afternoon, preferably in the late part of the day. Gentle exercise is recommended in the evenings.

Circadian alignment increases gains from workouts. Getting light in the morning helps regulate the production of melatonin. The hormone is produced in greatest amounts during rest periods. If exercises are done outside before 10 a.m., the rhythm is set. My clients who combine light and exercise have a sleep onset that is 25% quicker than those who exercise indoors.

Pay attention to your unique response. Some people have better luck with evening workouts. Do you have access to wearables that can measure your underlying temperature? You can also determine if training within 3 hours of bed is leading to sleep problems or increased restlessness. Then you can adjust according to your body's personal recovery tendencies. For me, the window that works best is around 4 PM for high-intensity workouts.

Consistent timing is more valuable than perfection. Daily morning exercisers tend to exhibit better thermal adaptability, as their bodies are better equipped to anticipate cooling cycles. Irregular timing schedules upset the circadian rhythm. Therefore, commitment to fixed training windows is essential. Clients who maintain consistency can accrue 30 minutes of deep sleep per week.

Read the full article: 10 Science-Backed Ways to Fall Asleep Faster