Exercise and sleep: timing matters

Regular physical activity is one of the most reliable ways to fall asleep faster and get more deep sleep — but timing changes the effect.

Best time to train

Morning or early afternoon exercise reinforces your circadian rhythm. Intense training less than 1-2 hours before bed can raise heart rate and core temperature enough to delay sleep onset for some people.

What works

• Aim for at least 150 minutes of moderate activity per week.
• Light stretching or yoga in the evening is generally fine.
• Consistency matters more than intensity.