There are only so many hours in a day. After a grueling shift, you wolf down dinner, and before you know it, it’s 8 PM before you can even think about exercising. But you get it in. Is this why you’re tossing and turning at night? Quite possibly.
Experts like Dr. Christopher Tanayan, a sports cardiologist at Northwell Health in New York, suggest it’s not merely the workout itself that disrupts your beauty sleep—it's the physiological chaos your body endures before and after intense exercise that truly affects your sleep quality.
After a workout, your internal temperature can soar, sometimes lingering for hours. Your sympathetic nervous system responds to the physical strain, releasing stress hormones that throw your circadian rhythm into disarray, telling your body that it’s far from sleep time—even if you’re curled up under the covers.
But if you favor a more moderate approach—think a serene stroll around the block or a calming yoga session—research suggests this could enhance your sleep. Lower-intensity workouts release feel-good hormones like dopamine and serotonin, providing relief from stress without wreaking havoc on your sleep schedule. But beware: overindulgence in these gentler exercises can just as easily lead to restless nights.
Dr. Josh Leota, a sleep research scientist currently exploring the link between strenuous exercise and sleep patterns, tells The New York Times: “If exercise is too strenuous, even with the psychological benefits, it may leave your body in a heightened state that’s anything but conducive to sleep.”
A study featured in Sports Medicine in 2024 examined 23 separate studies on sleep quality in healthy adults. Participants who engaged in moderate evening workouts were compared to those who didn’t exercise. The findings? Evening exercise didn’t sabotage their sleep—in fact, it helped them drift off faster and enjoy more restorative sleep. Yet those who pushed themselves with higher-intensity workouts less than an hour before bed found themselves wide awake and restless.
Despite what the evidence suggests, Howard LeWine, M.D., Editor-in-Chief of Harvard Men’s Health Watch, advises against vigorous exercise within two hours of bedtime. On the flip side, the American Sleep Association’s Sleep Hygiene Tips advocate for exercising before 2 PM, leaving nighttime workouts off the table entirely. For many working stiffs, however, that’s a tall order—often, the evening is the only slot available for a solid sweat session.
Numerous studies are churning out mixed results about pre-bedtime exercise. Ultimately, regardless of your schedule, making physical activity a priority in your life is crucial. As LeWine notes, establishing a calming bedtime routine—think dimming the lights and shutting off devices 15 to 30 minutes before hitting the hay—can work wonders. And if you must squeeze in that high-octane workout right before bed, take a moment to decompress. Dim those lights and pick up a book; your sleep will thank you.