Timing is Key: How to Optimize Your Pre-Bedtime Workout

According to a report published in November 2025, the conventional wisdom about avoiding exercise before bed may be outdated. While some studies have found a negative association between evening workouts and sleep, the latest research paints a more nuanced picture.

Experts now say that moderate-intensity exercise in the evening, such as an easy jog or gentle bike ride, is unlikely to disrupt sleep and may even help you sleep more soundly. Activities like yoga and stretching can also promote mindfulness and prepare the body for rest. However, extremely long moderate-intensity workouts done at night could potentially make it harder to fall asleep.

For high-intensity exercise, the timing is key. Some studies suggest that intense workouts shortly before bed can interfere with sleep by raising core body temperature and activating the sympathetic nervous system. But if you schedule your strenuous evening workout at least 3 hours before bedtime, your body will have time to return to a resting state, making it easier to wind down.

Ultimately, the experts say that if evening is your only option for exercise, it's better to work out then than not at all. But you may need to experiment to find the right routine that supports both your fitness and sleep needs. Avoiding bright lights, caffeine, and late meals around bedtime can also help optimize your sleep.