The journal
Exercise and sleep: does the time of day matter?
Whether morning, afternoon or evening exercise is best for sleep, what research says about evening workouts and how to adjust training after a short night.
Quick answer: does the time of day you exercise affect sleep?
Less than most people think. A 2019 systematic review of studies on evening exercise found no overall negative effect on sleep. The exception was vigorous exercise ending within about an hour of bedtime, which could make it take longer to fall asleep (Stutz and colleagues, Sports Medicine). So exercise when you can, and leave some space between hard training and lights out.
Morning, afternoon or evening?
| Time | For sleep | Worth knowing |
|---|---|---|
| Morning | Fine; outdoor morning light also helps set your body clock | Hard if you are short on sleep already |
| Afternoon | Fine | Often when strength and energy feel best |
| Evening | Fine for most people | Finish vigorous work about an hour before bed; watch caffeine |
If you train in the evening
- Leave a gap. End the hard part of the session at least an hour before you plan to sleep.
- Watch the stimulants. Many pre-workout drinks contain a lot of caffeine, and caffeine taken even six hours before bed disrupted sleep in a controlled study (Drake and colleagues, 2013). See when to stop caffeine before bed.
- Cool down properly. Easy movement and a few calm stretches help you switch off; try our stretches before bed or yoga poses for sleep.
Rep & Range plans an evening session backwards from bedtime in its guide to evening workouts, caffeine and winding down.
When sleep is short, adjust the training
Adults need at least seven hours of sleep, according to the CDC (CDC: sleep in adults). After a short night, a lighter session is usually a better choice than a personal best attempt. Rep & Range's guide to sleep in a training week shows how to log it and adjust. For recovery at night, the mattress matters too; see our mattresses for athletes.
Frequently asked questions
Is it bad to exercise right before bed?
Light exercise and stretching are fine. Vigorous exercise ending within about an hour of bedtime may delay sleep.
Does exercise help you sleep better?
Regular physical activity and better sleep tend to go together. The time you can keep consistently matters more than the exact hour.
Should I skip my workout after a bad night?
Not necessarily. Lower the intensity and judge from the warm-up how hard to go.