{"id":6959,"date":"2025-01-31T19:44:21","date_gmt":"2025-01-31T19:44:21","guid":{"rendered":"https:\/\/bettersleep.org\/?p=6959"},"modified":"2025-02-19T19:45:23","modified_gmt":"2025-02-19T19:45:23","slug":"the-connection-between-exercise-timing-and-sleep-quality","status":"publish","type":"post","link":"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/","title":{"rendered":"The Connection Between Exercise Timing and Sleep Quality"},"content":{"rendered":"<h1><span style=\"font-weight: 400;\">The Connection Between Exercise Timing and Sleep Quality<\/span><\/h1>\n<p><span style=\"font-weight: 400;\">A complete guide to help you reach your exercise goals and get a good night\u2019s sleep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Have you committed to making exercise a regular part of your daily routine? Whether your exercise goal is to lose weight, build muscle, or your overall health, there\u2019s an added benefit you might not have considered: better sleep quality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The experts at the Better Sleep Council define quality sleep as uninterrupted, restful and restorative sleep that leaves you feeling refreshed and rejuvenated\u2014ready to take on the day!. The BSC regularly surveys sleep habits, and our most recently found that regular exercise can lead to better sleep. Nearly <\/span><a href=\"https:\/\/bettersleep.org\/research\/2021-state-of-americas-sleep-research\/\"><span style=\"font-weight: 400;\">one-third of US adults<\/span><\/a><span style=\"font-weight: 400;\"> who self-identified as excellent sleepers\u2014those who feel they get good quality sleep\u2014reported exercising regularly for over a year. Of <\/span><a href=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2023\/05\/ISPA-Sleep-Habits-and-Bed-Activities-Report-2022-2.1.2023.pdf\"><span style=\"font-weight: 400;\">81% of participants<\/span><\/a><span style=\"font-weight: 400;\"> who said they take steps to get a good night\u2019s sleep, almost a third reported exercising during the day.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before diving into the timing of exercise routines, it\u2019s important to note that the <\/span><a href=\"https:\/\/bettersleep.org\/blog\/waking-up-easier\/\"><span style=\"font-weight: 400;\">BSC sleep experts<\/span><\/a><span style=\"font-weight: 400;\"> recommend exercising for at least 30 minutes a day and avoiding heavy exercise two to three hours before bedtime. Intense exercise workouts can make it more difficult to fall asleep, leading to poor sleep quality rather than better.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">How Does Exercise Timing Impact Sleep?<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While research on exercise and sleep quality points to a positive correlation, there continues to be much debate about the timing of exercise workouts. According to the <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\"><span style=\"font-weight: 400;\">Johns Hopkins Center for Sleep<\/span><\/a><span style=\"font-weight: 400;\">, it\u2019s important to listen to your body to determine how well you sleep after working out at your chosen time. A few factors to consider include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Aerobic exercise helps your body release endorphins.<\/b><span style=\"font-weight: 400;\"> While this can be beneficial for morning and afternoon exercise, it doesn\u2019t bode well for evening workouts.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise raises your core body temperature.<\/b><span style=\"font-weight: 400;\"> It takes 30 or 90 minutes for your body to return to normal. The decline in temperature promotes sleepiness, which is beneficial if you choose to workout in the early evening.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\"><span style=\"font-weight: 400;\">Researchers<\/span><\/a><span style=\"font-weight: 400;\"> at Johns Hopkins can\u2019t yet pinpoint exactly how exercise improves sleep, but they say moderate aerobic exercise increases the amount of deep sleep, also known as slow wave sleep. This sleep stage is crucial because it gives your body and brain the best chance to rejuvenate and experience good sleep quality.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, studies have found that exercise decreases rapid-eye-movement <\/span><a href=\"https:\/\/doi.org\/10.1038\/s41598-024-56332-7\"><span style=\"font-weight: 400;\">(REM) sleep<\/span><\/a><span style=\"font-weight: 400;\"> and increases REM latency, the amount of time it takes to reach the REM stage, which is why timing is an important consideration.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">Morning Workouts for Early Risers<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Are you typically a morning person? If so, it\u2019s no surprise that <\/span><a href=\"https:\/\/health.clevelandclinic.org\/does-it-matter-to-your-heart-or-otherwise-what-time-of-day-you-exercise\"><span style=\"font-weight: 400;\">mornings may be the optimal time to exercise<\/span><\/a><span style=\"font-weight: 400;\">. You can work exercise into your morning routine and benefit from lower blood pressure, more significant weight loss\u2014and better sleep courtesy of circadian rhythm regulation. A few additional benefits of exercising in the morning include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>A Metabolism Boost:<\/b><span style=\"font-weight: 400;\"> A 30-minute workout in the morning gets your metabolism started and helps you burn calories throughout the day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency:<\/b><span style=\"font-weight: 400;\"> A morning exercise routine is less likely to get interrupted by distractions, such as work or school\u2014or fatigue.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Positivity:<\/b><span style=\"font-weight: 400;\"> A good workout in the morning can leave you feeling invigorated and ready to tackle the day with a positive attitude.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alertness:<\/b><span style=\"font-weight: 400;\"> Exercise increases alertness and focus, which is essential for productivity and mental clarity.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Countless morning exercise routines are available on YouTube, websites, and apps, and popular options are pilates, yoga, walking, and strength training. You can put together a custom <\/span><a href=\"https:\/\/www.endomondo.com\/exercise\/morning-workouts\"><span style=\"font-weight: 400;\">at-home morning cardio routine<\/span><\/a><span style=\"font-weight: 400;\"> that includes exercises such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High Knees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Mountain Climber with Push-Ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Burpees<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping Jacks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jumping Rope<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Depending on your schedule, lifestyle, and other factors, you may decide that a morning exercise routine isn\u2019t right for you. For example, cold weather, muscle stiffness, a lower energy level, or digestive problems are common issues related to morning workouts.<\/span><\/p>\n<h2><span style=\"font-weight: 400;\">An Afternoon Exercise Break<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Looking for a way to combat afternoon fatigue, stress, or health concerns? A midday workout might be just what the doctor ordered. A <\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/best-time-of-day-for-your-workout\"><span style=\"font-weight: 400;\">recent study<\/span><\/a><span style=\"font-weight: 400;\"> of more than 90,000 participants discovered that an afternoon workout reduces the risk of heart disease or early death more than exercising in the morning or evening.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/www.everydayhealth.com\/fitness\/scheduling-your-workouts-in-the-afternoon-may-yield-the-most-benefits-for-longevity\/\"><span style=\"font-weight: 400;\">Afternoon exercise<\/span><\/a><span style=\"font-weight: 400;\"> is a good option for anyone, but it can be a better time for older adults, people who are less active, or those who take morning medications. A later exercise time gives your body time to warm up and get ready for activity. Additionally, the <\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/best-time-of-day-for-your-workout\"><span style=\"font-weight: 400;\">Mayo Clinic Health System<\/span><\/a><span style=\"font-weight: 400;\"> states that metabolism peaks, and the heart, blood vessels, hormones, muscles, joints, and nervous system all work at peak performance in the afternoon.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Options for afternoon workouts vary depending on your daily schedule. See if you can find time to try these popular choices:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Climbing stairs during your lunch break<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A brisk <\/span><a href=\"https:\/\/www.mayoclinichealthsystem.org\/hometown-health\/speaking-of-health\/5-tips-for-walking-your-way-to-better-health\"><span style=\"font-weight: 400;\">walk<\/span><\/a><span style=\"font-weight: 400;\"> around your workplace or the neighborhood<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Body weight lunges or resistance band training at your desk<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Evening Workouts for Night Owls<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">An evening workout might be a good option if you\u2019re a night owl or want to unwind and relieve stress at the end of your day. <\/span><a href=\"https:\/\/health.clevelandclinic.org\/does-it-matter-to-your-heart-or-otherwise-what-time-of-day-you-exercise\"><span style=\"font-weight: 400;\">Exercise in the evening<\/span><\/a><span style=\"font-weight: 400;\"> can help promote relaxation, which commonly leads to better sleep. Other benefits are peaks in body temperature and flexibility and improved aerobic performance and strength.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider a calming yoga session, stretching, light aerobic exercises, or a brisk walk if you prefer to exercise in the evening. In addition to a good night\u2019s sleep, a light workout can be a good option because:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your Body is Warmed Up and Awake: <\/b><span style=\"font-weight: 400;\">Because you\u2019ve been moving around all day, early evening workouts can lead to enhanced strength, endurance, and better physical performance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>You\u2019re Less Rushed:<\/b><span style=\"font-weight: 400;\"> Evening workouts can elevate the stress of completing all the tasks in your morning routine, such as getting your family ready for work or school.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>It\u2019s Time to Socialize:<\/b><span style=\"font-weight: 400;\"> If you\u2019re not a morning person, you may not want to socialize at the gym or club first thing in the morning. You can meet with friends to exercise or join a fitness class to keep you motivated.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember to complete your evening routine at least an hour or two before bedtime and avoid a heart-pumping workout. According to the <\/span><a href=\"https:\/\/health.clevelandclinic.org\/sleep-hygiene\"><span style=\"font-weight: 400;\">Cleveland Clinic<\/span><\/a><span style=\"font-weight: 400;\">, intensive exercise or working out close to bedtime can lead to insomnia or increase <\/span><a href=\"https:\/\/bettersleep.org\/blog\/sleep-athletic-performance\/\"><span style=\"font-weight: 400;\">sleep latency<\/span><\/a><span style=\"font-weight: 400;\">\u2014the amount of time it takes to fall asleep. Other considerations for evening workouts are reduced energy levels after a long day, schedule conflicts with family or work commitments, and social engagements. Consider these simple at-home exercises to<\/span><a href=\"https:\/\/www.healthline.com\/health\/sleep\/the-best-workout-routine-to-do-before-bedtime#What-you-can-do\"><span style=\"font-weight: 400;\"> calm your mind and body at nighttime<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute Bridge<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bird-dog<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Child\u2019s Pose<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Figure-4 Stretch<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-weight: 400;\">Don&#8217;t Forget the Workout Prep<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Have you determined the time of day that is best for your exercise routine? Before you hit the gym or yoga mat, be sure to follow these <\/span><a href=\"https:\/\/www.endomondo.com\/exercise\/morning-workouts\"><span style=\"font-weight: 400;\">tips to safely optimize your workout<\/span><\/a><span style=\"font-weight: 400;\">:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Get Enough Sleep: <\/b><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/bettersleep.org\/better-sleep\/children-and-sleep\/\"><span style=\"font-weight: 400;\">optimal amount of sleep for adults<\/span><\/a><span style=\"font-weight: 400;\"> ranges from seven to nine hours per night. Consider moving your workout to another time or day if you don\u2019t get enough sleep the night before. If you\u2019re not sleeping comfortably at night, perhaps it&#8217;s time for a <\/span><a href=\"https:\/\/bettersleep.org\/mattress-education\/\"><span style=\"font-weight: 400;\">new mattress<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drink Plenty of Water:<\/b><span style=\"font-weight: 400;\"> Start with a glass of water when you get out of bed and stay hydrated during the day. The US National Academies of Sciences, Engineering, and Medicine states that an <\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/water\/art-20044256\"><span style=\"font-weight: 400;\">adequate daily fluid intake<\/span><\/a><span style=\"font-weight: 400;\"> is about 15-1\/2 cups a day for men and about 11-1\/2 cups for women. If your exercise routine makes you sweat, drink extra water before, during, and after your workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Grab a Snack:<\/b><span style=\"font-weight: 400;\"> Boost your metabolism before your workout by eating breakfast or having a light snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-Up and Cool-Down:<\/b><span style=\"font-weight: 400;\"> Stretch or do some light cardio to warm up your body at the beginning of your routine and again at the end.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consider Your Health:<\/b><span style=\"font-weight: 400;\"> Check with your doctor before you start a new exercise routine, especially if you have a preexisting health condition or any concerns. Ask about exercises you should avoid\u2014and what type of workout is best for you.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Regardless of the timing of your exercise workout, you should see some benefits in your sleep quality\u2014even on <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/exercising-for-better-sleep\"><span style=\"font-weight: 400;\">day one<\/span><\/a><span style=\"font-weight: 400;\">. Remember that one of the most important things about exercise and sleep is to figure out what works for you. Experiment with workout times and exercise routines. Find a class or gym, make a space for exercising in your home, or take a stroll around your neighborhood alone or with friends. It\u2019s up to you to find what works\u2014and stick to it!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One last thing to remember: <\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/profiles\/details\/charlene-gamaldo\"><span style=\"font-weight: 400;\">Charlene Gamaldo, M.D.<\/span><\/a><span style=\"font-weight: 400;\">, medical director of <\/span><a href=\"http:\/\/www.hopkinsmedicine.org\/howard_county_general_hospital\/services\/diagnostics_testing\/sleep_center\/\"><span style=\"font-weight: 400;\">Johns Hopkins Center for Sleep<\/span><\/a><span style=\"font-weight: 400;\"> at Howard County General Hospital, states, \u201cpatients don\u2019t need to feel like they have to train for the Boston Marathon to become a better sleeper.\u201d<\/span><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The Connection Between Exercise Timing and Sleep Quality A complete guide to help you reach your exercise goals and get a good night\u2019s sleep. Have you committed to making exercise a regular part of your daily routine? Whether your exercise goal is to lose weight, build muscle, or your overall health, there\u2019s an added benefit [&hellip;]<\/p>\n","protected":false},"author":13,"featured_media":2147,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[25],"tags":[],"class_list":["post-6959","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The Connection Between Exercise Timing and Sleep Quality - Better Sleep Council | Start every day with a good night\u2019s sleep<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"The Connection Between Exercise Timing and Sleep Quality - Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"og:description\" content=\"The Connection Between Exercise Timing and Sleep Quality A complete guide to help you reach your exercise goals and get a good night\u2019s sleep. Have you committed to making exercise a regular part of your daily routine? Whether your exercise goal is to lose weight, build muscle, or your overall health, there\u2019s an added benefit [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/\" \/>\n<meta property=\"og:site_name\" content=\"Better Sleep Council | Start every day with a good night\u2019s sleep\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BetterSleepOrg\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-01-31T19:44:21+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-02-19T19:45:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/bettersleep.org\/wp-content\/uploads\/2018\/11\/Sleep-and-Athletic-Performance.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"520\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Kelly\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BetterSleepOrg\" \/>\n<meta name=\"twitter:site\" content=\"@BetterSleepOrg\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kelly\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/\"},\"author\":{\"name\":\"Kelly\",\"@id\":\"https:\/\/bettersleep.org\/#\/schema\/person\/7d839393f60c8dc32cbe04fc1b467496\"},\"headline\":\"The Connection Between Exercise Timing and Sleep Quality\",\"datePublished\":\"2025-01-31T19:44:21+00:00\",\"dateModified\":\"2025-02-19T19:45:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/\"},\"wordCount\":1504,\"publisher\":{\"@id\":\"https:\/\/bettersleep.org\/#organization\"},\"image\":{\"@id\":\"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/bettersleep.org\/wp-content\/uploads\/2018\/11\/Sleep-and-Athletic-Performance.jpg\",\"articleSection\":[\"Blog\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/\",\"url\":\"https:\/\/bettersleep.org\/blog\/the-connection-between-exercise-timing-and-sleep-quality\/\",\"name\":\"The Connection Between Exercise Timing and Sleep Quality - 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