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The Best Time of Day to Work Out for a Good Night's Sleep

  • September 02, 2023
8 minute read

Exercise and sleep are two key factors that contribute to overall well-being. It is widely known that regular exercise is beneficial for sleep quality, but what is the best time of day to work out for a good night's sleep? In this article, we will delve into the science behind the connection between exercise and sleep, explore how exercise impacts your sleep cycle, discuss the importance of timing your workouts, examine factors that influence the best workout time for you, and provide tips for optimizing your workout schedule for better sleep.

Understanding the Connection Between Exercise and Sleep

Exercise and sleep have a complex relationship. Studies have shown that regular physical activity can improve sleep quality and reduce the risk of sleep disorders such as insomnia. The mechanisms behind this connection are multifaceted and involve various physiological and psychological processes.

The Science Behind Sleep and Exercise

When you exercise, your body releases endorphins, which are natural chemicals that promote a sense of well-being and help alleviate stress and anxiety. These endorphins also contribute to reducing the time it takes for you to fall asleep and increasing the total amount of deep sleep you experience.

Additionally, exercise increases body temperature, and as your body cools down after a workout, it signals to your brain that it's time to sleep. This cooling process is linked to the release of melatonin, a hormone that regulates sleep-wake cycles.

Exercise also stimulates the production of adenosine, a chemical that accumulates in your brain as you stay awake and promotes sleep pressure. By increasing the levels of adenosine in your body, exercise helps regulate your sleep-wake cycles and improve sleep quality.

How Exercise Impacts Your Sleep Cycle

Regular exercise has been found to positively influence the different stages of the sleep cycle. It can help you fall asleep faster, reduce the amount of time spent awake during the night, and increase the duration of deep sleep and REM (rapid eye movement) sleep.

Deep sleep is crucial for physical restoration, as it allows your body to repair tissues, boost immune function, and release growth hormones. REM sleep, on the other hand, is essential for mental restoration and supports memory consolidation and cognitive function.

By incorporating exercise into your routine, you can enhance these important sleep stages and reap the benefits of improved overall sleep quality.

The Importance of Timing Your Workouts

While exercise offers sleep benefits, it's important to consider the timing of your workouts to maximize their impact on sleep quality. Different times of the day may have varying effects on your body's natural sleep-wake cycles.

Morning Workouts and Sleep Quality

Engaging in exercise in the morning can have numerous benefits for sleep quality. Morning workouts help regulate your internal clock and promote earlier release of melatonin in the evening, which can lead to earlier bedtimes and improved sleep efficiency. Additionally, morning exercise energizes your body and mind, setting a positive tone for the day and potentially reducing stress levels that could otherwise impact sleep.

However, some individuals may find it challenging to wake up early for exercise or may experience a decreased level of performance compared to later in the day. It's important to listen to your body and determine if morning workouts align with your personal preferences and lifestyle.

Afternoon Workouts and Sleep Quality

Exercising in the afternoon can be beneficial for sleep quality due to the midday dip in alertness that many people experience. Taking advantage of this natural decrease in alertness, which typically occurs between 2-4 pm, can help promote a smoother transition into a restful night's sleep.

It's worth noting that exercising too close to bedtime, especially if it includes high-intensity activities, may energize your body and make it harder to fall asleep. It's generally advisable to finish your afternoon workout at least three hours before your intended bedtime to allow your body to wind down and prepare for sleep.

Evening Workouts and Sleep Quality

While evening workouts can have positive effects on sleep quality for some individuals, they may not be ideal for everyone. Engaging in vigorous exercise too close to bedtime can increase heart rate, body temperature, and alertness, potentially making it harder to fall asleep.

If you prefer late workouts, consider opting for gentler activities such as yoga or stretching, rather than high-intensity workouts. These types of exercises can help relax both your body and mind, preparing you for a good night's sleep.

Factors That Influence the Best Workout Time for You

Selecting the best workout time for you involves considering several factors related to your personal schedule, fitness goals, and body's natural rhythm.

Your Personal Schedule and Lifestyle

Aligning your workouts with your daily routine and commitments is crucial for consistency. Assess your personal schedule and identify a time slot that allows you to exercise regularly without feeling rushed or compromising other important activities.

Consider both weekdays and weekends, as your schedule may vary, and aim for a workout time that you can sustain in the long term.

Your Fitness Goals

Another crucial factor to consider is your fitness goals. Different workout times may be more suitable depending on whether you aim to improve endurance, build strength, or enhance flexibility.

Consult with a fitness professional to create a tailored plan that aligns your workout schedule with your fitness objectives.

Your Body's Natural Rhythm

Lastly, understanding your body's natural rhythm can provide valuable insights into the best workout time for you. Some individuals are naturally more inclined to be morning people, while others thrive in the evenings.

Listen to your body and experiment with different workout times to determine when you feel the most energized, focused, and ready to exercise.

Tips for Optimizing Your Workout Schedule for Better Sleep

Now that you have explored the science behind exercise and sleep, along with the various factors that influence the best workout time for you, let's discuss some tips for optimizing your workout schedule to enhance sleep quality.

Creating a Consistent Workout Routine

Consistency is key when it comes to reaping the benefits of exercise on sleep quality. Aim to establish a consistent workout routine that aligns with your goals and preferences.

Set specific exercise days and times and treat them with the same respect as other appointments in your schedule. By creating a habit, you will find it easier to stick to your workout regimen and experience improved sleep over time.

Balancing Intensity and Relaxation in Your Workouts

Optimal sleep quality can be achieved by incorporating a balanced mix of high-intensity and relaxation-based exercises into your routine.

High-intensity workouts, such as cardio or strength training, provide numerous health benefits. However, performing these types of exercises late in the evening may interfere with sleep. Aim to integrate them earlier in the day or during the afternoon.

On the other hand, relaxation-based exercises like yoga, Pilates, or gentle stretching can help promote relaxation and reduce stress levels, making them ideal choices for evening workouts that support good sleep.

Incorporating Sleep-Boosting Exercises into Your Routine

Some exercises have been specifically designed to promote better sleep. Incorporating these sleep-boosting exercises into your routine can further enhance the quality and duration of your sleep.

Examples of sleep-boosting exercises include progressive muscle relaxation, deep breathing techniques, and gentle stretching focused on releasing tension in key areas of the body before bedtime.

By dedicating a few minutes to these exercises before sleep, you can create a calming routine that signals to your brain and body that it's time to wind down and prepare for a restorative night's sleep.


In conclusion, the best time of day to work out for a good night's sleep depends on various factors, including your personal schedule, fitness goals, and body's natural rhythm. Morning workouts can energize your day and promote earlier release of melatonin, while afternoon workouts can take advantage of the midday dip in alertness. Evening workouts should be balanced with relaxation-based activities to ensure they don't hinder sleep quality.

Remember to listen to your body, create a consistent workout routine, and incorporate sleep-boosting exercises into your regimen. By optimizing your workout schedule, you can maximize the benefits of exercise on sleep quality and ultimately achieve a better night's sleep.