The Best—and Worst—Times to Exercise for a Good Night’s Sleep

Well-known for boosting both physical and mental health, exercise can also work wonders for your sleep. Regular movement helps you relax and supports your circadian rhythm by syncing your body’s sleep-wake cycle with the natural day-night cycle, making it easier to fall asleep and sleep more soundly. While it’s often believed that exercising in the evening can disrupt sleep, experts say this isn’t always the case. The key is to time your workouts properly and choose exercises that support your wind-down routine, rather than interfere with it.

How Exercise Improves Sleep

Exercise supports physical and mental regulation through several mechanisms, promoting deeper, more restful sleep and reducing the time it takes to fall asleep. “One of these is the release of endorphins, which lowers stress and anxiety, leading to relaxation and better sleep,” explains Carleara Weiss, Ph.D., MS, RN, sleep science advisor at Aeroflow Sleep. “Exercise also increases serotonin levels, . . . a melatonin precursor, which means that it will later be converted into melatonin, supporting the sleep-wake cycle.”

There’s also a temperature factor at play. When you move your body, blood flow to your muscles increases, which raises your core temperature. Later on, as your body cools down, it signals that it’s time to rest, helping you relax and drift off more easily.

The Best Time to Exercise for Better Sleep

Though this depends on your personal sleep habits and pattern, experts largely agree that morning is the best time to exercise for better sleep, especially when it comes to syncing your body with its natural circadian rhythm. “The reason for this is that when we wake up from a night of restful sleep, our sleep drive has been depleted and we are setting our circadian rhythm by getting good light exposure,” says Andrew Colsky, JD, LPC, LMHC, sleep science expert and founder of National Sleep Center.

Exercising early in the day helps align your body’s natural rhythms with the day-night cycle, making it easier to stay energized during the day and feel sleepy come nightfall. “Our sleep drive works in conjunction with our circadian rhythm, which begins to produce higher levels of melatonin as the light decreases,” he explains, referring to the body’s natural growing feeling of tiredness that builds up throughout the day.

Danielle Wall, MD, internal medicine physician at the University of Vermont and resident sleep advisor at Sit ‘n Sleep, agrees, and says early afternoon works well for exercise, too. “It also raises core body temperature in the earlier part of the day, which is a main trigger for sleep onset.” That means you’re still helping your body get the signal to rest when bedtime rolls around.

Can Exercising Right Before Bed Help You Sleep?

If better sleep is your goal, nighttime workouts might not be your best bet, even though moving your body is always better than not. “Exercising too close to bedtime increases the sleep latency, or time to fall asleep, decreases sleep quality, and shortens the sleep duration due to elevated core body temperature, increased sympathetic tone and heart rate from higher adrenaline and cortisone levels,” explains Charles A. Odonkor, MD, MA, assistant professor at Yale School of Medicine, Department of Orthopedics and Rehabilitation. These effects are especially noticeable after high-intensity sessions, which cause physiological changes that prepare the body for action rather than rest.

To avoid this, Odonkor suggests sticking to light resistance training or yoga if you’re exercising in the evening, and finishing at least two hours before bed. Not only are these gentler on your nervous system, but they’re less likely to mess with your sleep and might even help improve it.

Your Exercise Sweet Spot Is Also Based on Your Chronotype

When it comes to timing your workouts, your chronotype plays a role. Early risers benefit from engaging in high-intensity exercise in the morning or afternoon because it aligns with their natural circadian rhythm, while night owls may be most comfortable exercising later in the afternoon or early evening, says Colsky. “Engaging even in high-intensity exercise at this time is fine as long as they finish at least 90 minutes before bedtime.”

But if you’re a night owl or have a delayed sleep phase and want to fall asleep earlier, morning workouts might be a game-changer. “This time coincides with the early phase of the circadian day when the body’s internal clock is most responsive to light and physical activity cues,” says Odonkor.

Getting outside in the morning for some natural light, especially through exercise, is one of the most powerful ways to reset your body clock. “Morning light suppresses melatonin earlier in the day, signaling the brain to shift the sleep-wake cycle earlier,” explains Odonkor. “Morning exercise [also] raises core body temperature and triggers cortisol release, both of which reinforce wakefulness and align the body’s internal clock toward an earlier rhythm.”

The Types of Exercises That Help You Catch Better Z’s

Aerobic Activities

Most types of movement can help you get better sleep, but a few rise above the rest. “Aerobic exercise, such as walking, swimming, and cycling, has been correlated with improved sleep depth and reduced sleep onset latency,” explains Wall.

Resistance Training

“Resistance training also facilitates improved sleep, particularly when combined with aerobic exercise,” Wall says. That means strength-building moves like lifting weights, using resistance bands, or doing bodyweight workouts all count.

Yoga

Wall also points to yoga as a standout for calming the mind and body. “Yoga is especially helpful for those with stress-related sleep issues as it activates the parasympathetic nervous system and helps to promote relaxation.” 

No matter what kind of movement you go for, or what time of day you do it, what matters most is making it stick. “The key is consistency—it’s important to listen to your body and do what you respond well to and then making it into a habit,” says Wall. “This will help reinforce a healthy routine.”

The Ideal Amount of Exercise for Sleep

To improve your sleep health, our experts suggest aiming for a minimum of 150 minutes of moderate-intensity exercise or 75 minutes of vigorous exercise per week. “Even walking for 30 minutes five times a week will improve sleep over time,” says Wall. “The impact may not always be immediate, but after a few weeks, most people notice they fall asleep faster, awake fewer times throughout the night, and wake up feeling more rested.”