Evening Exercise: Experts Assess Impact on Sleep Quality

Recent research challenges long-standing sleep guidelines that advise against exercising close to bedtime. While experts have traditionally warned that evening workouts could interfere with sleep, new findings suggest a more nuanced view. Several large studies have indicated that moderate exercise in the evening is unlikely to disrupt sleep, although some evidence still points to potential drawbacks in specific circumstances.

Moderate Exercise Generally Beneficial

Research consistently shows that low- to moderate-intensity workouts before bed do not harm sleep quality and may even enhance it. Activities such as evening walks, gentle jogs, or light cycling can reduce stress and promote the release of endorphins, according to Dr. Christopher Tanayan, a sports cardiologist at Northwell Health in New York. He highlights that practices like yoga and stretching can also foster mindfulness, setting the stage for better sleep.

Yet, moderation is key. Josh Leota, a sleep research scientist and lead author of a study published in 2025, notes that excessively long moderate-intensity workouts—like a three-hour run—can hinder sleep onset and quality.

High-Intensity Workouts Require Careful Timing

The effects of high-intensity exercise on sleep are less straightforward. Some studies suggest that intense workouts shortly before bed have minimal impact on sleep, while others indicate they can impair both sleep onset and maintenance. This discrepancy may stem from physiological responses triggered by strenuous activity.

Intense exercise elevates core body temperature and activates the sympathetic nervous system, often referred to as the “fight or flight” response. Dr. Tanayan explains that an elevated core temperature signals to the body that it is not yet time to sleep. This phenomenon can occur with vigorous aerobic workouts as well as heavy lifting.

Timing is crucial for high-intensity workouts. Experts recommend scheduling these sessions at least three hours before bedtime to allow the body to return to its resting state. Dr. Leota emphasizes the importance of this buffer to avoid sleep disruption.

Finding Your Ideal Evening Routine

For those who can only exercise in the evening, experts agree that it is better to engage in physical activity than to abstain altogether. Individual responses to evening workouts vary, making it essential to experiment to find what works best for each person. Michael Gradisar, a clinical psychologist and co-author of a 2021 study on evening activity and sleep, advises conducting multiple trials to gauge effects on sleep quality over time.

Some individuals may opt for high-intensity sessions a few nights a week, even if it means sacrificing some sleep. Dr. Matthew Badgett, a lifestyle and integrative medicine specialist at the Cleveland Clinic, suggests that choices around workout environments and nutrition also play a significant role in sleep quality.

Regardless of the type or intensity of exercise chosen, Jingyi Qian, a sleep scientist at Mass General Brigham, warns against working out in brightly lit spaces before bed, as this can interfere with the body’s internal sleep clock. She also advises steering clear of caffeinated drinks and late meals, both of which can negatively impact sleep.

Ultimately, Dr. Qian encourages individuals not to shy away from evening workouts. With a bit of self-testing and adherence to good sleep practices, it is possible to discover a routine that supports both fitness and sleep.