Evening Exercise: Experts Reveal Its Impact on Sleep Quality

The timing and intensity of exercise can significantly affect sleep quality, according to recent findings from various studies. While traditional sleep guidelines have cautioned against evening workouts, emerging research suggests that moderate exercise in the hours leading up to bedtime may not only be acceptable but could also enhance sleep quality.

Moderate Exercise: A Sleep-Friendly Option

Research consistently indicates that low- to moderate-intensity workouts, such as evening walks or gentle bike rides, do not negatively impact sleep. In fact, these activities can promote better sleep by reducing stress and releasing endorphins. Dr. Christopher Tanayan, a sports cardiologist at Northwell Health in New York, emphasizes that activities which do not significantly elevate heart rates, including yoga and stretching, can help prepare the body for rest.

Nevertheless, the concept of “too much of a good thing” applies here. Josh Leota, a sleep research scientist and lead author of a 2025 study, cautions that longer moderate-intensity workouts, such as a three-hour run, may hinder the ability to fall asleep and affect overall sleep quality.

Finding the Balance with High-Intensity Workouts

When it comes to high-intensity exercise, the research landscape is less clear. Some studies suggest that vigorous workouts shortly before bed have minimal negative effects; however, others indicate these can disrupt sleep. This discrepancy may stem from physiological changes triggered by intense exercise.

During high-intensity workouts, the body’s core temperature rises and can remain elevated for hours, which signals to the body that it is not yet time to sleep. Dr. Tanayan describes this process as a response that activates the sympathetic nervous system, leading to the release of stress hormones. As Dr. Leota points out, “If exercise is too strenuous… it may leave your body in a heightened state that isn’t conducive to sleep.”

To mitigate these effects, experts recommend scheduling high-intensity workouts at least three hours before bedtime. This interval allows the body to return to its resting state, enhancing the likelihood of a restful night.

Personalizing Your Evening Exercise Routine

If evening workouts fit better with your schedule, experts agree that they are preferable to not exercising at all. Each individual’s response to evening exercise varies, and discovering what works best may require some experimentation. Michael Gradisar, a clinical psychologist who contributed to a 2021 study, suggests that individuals should approach their evening routines as experiments and monitor how they feel in subsequent days.

For those opting for strenuous workouts at night, it may be beneficial to occasionally sacrifice a bit of sleep for the sake of exercise, as noted by Dr. Matthew Badgett, a lifestyle and integrative medicine specialist at the Cleveland Clinic. Additionally, factors such as the environment in which one exercises and nutritional choices can influence sleep quality.

Sleep scientist Jingyi Qian from Mass General Brigham advises against exercising in brightly lit spaces close to bedtime, as this can disrupt the internal sleep clock. She also recommends steering clear of caffeinated beverages and late meals prior to sleep.

In conclusion, while the conversation around evening exercise and sleep remains complex, it is clear that with careful consideration and a tailored approach, individuals can find a routine that supports both physical fitness and restful sleep. As Dr. Qian aptly puts it, “Don’t be discouraged from exercising if you can only do exercise in the evening.” With thoughtful adjustments, it is possible to achieve a harmonious balance between exercise and sleep.