Does exercising before bed affect sleep?

We often hear the advice that exercising at night is not a good idea as it can disrupt sleep. While it’s traditionally recommended to avoid evening workouts as part of good sleep hygiene, newer research suggests that this may not necessarily be true for everyone. In fact, a small study published in Sports Medicine suggests that some people can exercise in the evening as long as they avoid intense activity at least an hour before going to bed.

Researchers reviewed 23 studies examining the impact of evening exercise on sleep in healthy adults. They found that not only does evening exercise not disrupt sleep, but it can actually help people fall asleep faster and spend more time in deep sleep. However, intense workouts, such as interval training, performed within an hour before bed can delay sleep onset and reduce sleep quality.

Despite these findings, the general recommendation is to avoid strenuous exercise at least two hours before bed to allow the body to wind down. Alongside regular exercise, you can also improve sleep quality by establishing a relaxing bedtime routine, turning off devices at least 15-30 minutes before sleep, and creating a calm, cool, and dark environment in your bedroom.