A complete guide to help you reach your exercise goals and get a good night’s 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’s an added benefit you might not have considered: better sleep quality.

The experts at the Better Sleep Council define quality sleep as uninterrupted, restful and restorative sleep that leaves you feeling refreshed and rejuvenated—ready 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 one-third of US adults who self-identified as excellent sleepers—those who feel they get good quality sleep—reported exercising regularly for over a year. Of 81% of participants who said they take steps to get a good night’s sleep, almost a third reported exercising during the day.

Before diving into the timing of exercise routines, it’s important to note that the BSC sleep experts 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.

How Does Exercise Timing Impact Sleep?

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 Johns Hopkins Center for Sleep, it’s 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:

• Aerobic exercise helps your body release endorphins. While this can be beneficial for morning and afternoon exercise, it doesn’t bode well for evening workouts. 
• Exercise raises your core body temperature. 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. 

Researchers at Johns Hopkins can’t 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. 

Alternatively, studies have found that exercise decreases rapid-eye-movement (REM) sleep and increases REM latency, the amount of time it takes to reach the REM stage, which is why timing is an important consideration.

Morning Workouts for Early Risers

Are you typically a morning person? If so, it’s no surprise that mornings may be the optimal time to exercise. You can work exercise into your morning routine and benefit from lower blood pressure, more significant weight loss—and better sleep courtesy of circadian rhythm regulation. A few additional benefits of exercising in the morning include:

• A Metabolism Boost: A 30-minute workout in the morning gets your metabolism started and helps you burn calories throughout the day.
• Consistency: A morning exercise routine is less likely to get interrupted by distractions, such as work or school—or fatigue.
• Positivity: A good workout in the morning can leave you feeling invigorated and ready to tackle the day with a positive attitude.
• Alertness: Exercise increases alertness and focus, which is essential for productivity and mental clarity.

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 at-home morning cardio routine that includes exercises such as:

• High Knees
• Mountain Climber with Push-Ups
• Burpees
• Jumping Jacks
• Jumping Lunges
• Jumping Rope

Depending on your schedule, lifestyle, and other factors, you may decide that a morning exercise routine isn’t right for you. For example, cold weather, muscle stiffness, a lower energy level, or digestive problems are common issues related to morning workouts.

An Afternoon Exercise Break

Looking for a way to combat afternoon fatigue, stress, or health concerns? A midday workout might be just what the doctor ordered. A recent study 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. 

Afternoon exercise 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 Mayo Clinic Health System states that metabolism peaks, and the heart, blood vessels, hormones, muscles, joints, and nervous system all work at peak performance in the afternoon.

Options for afternoon workouts vary depending on your daily schedule. See if you can find time to try these popular choices:

• Climbing stairs during your lunch break
• A brisk walk around your workplace or the neighborhood
• Body weight lunges or resistance band training at your desk

Evening Workouts for Night Owls

An evening workout might be a good option if you’re a night owl or want to unwind and relieve stress at the end of your day. Exercise in the evening 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. 

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’s sleep, a light workout can be a good option because:

• Your Body is Warmed Up and Awake: Because you’ve been moving around all day, early evening workouts can lead to enhanced strength, endurance, and better physical performance.
• You’re Less Rushed: 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.
• It’s Time to Socialize: If you’re 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.

Remember to complete your evening routine at least an hour or two before bedtime and avoid a heart-pumping workout. According to the Cleveland Clinic, intensive exercise or working out close to bedtime can lead to insomnia or increase sleep latency—the 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 calm your mind and body at nighttime:

• Plank
• Glute Bridge
• Bird-dog
• Child’s Pose
• Figure-4 Stretch

Don’t Forget the Workout Prep

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 tips to safely optimize your workout:

• Get Enough Sleep: The optimal amount of sleep for adults ranges from seven to nine hours per night. Consider moving your workout to another time or day if you don’t get enough sleep the night before. If you’re not sleeping comfortably at night, perhaps it’s time for a new mattress.
• Drink Plenty of Water: 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 adequate daily fluid intake 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.
• Grab a Snack: Boost your metabolism before your workout by eating breakfast or having a light snack.
• Warm-Up and Cool-Down: Stretch or do some light cardio to warm up your body at the beginning of your routine and again at the end.
• Consider Your Health: 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—and what type of workout is best for you.

Regardless of the timing of your exercise workout, you should see some benefits in your sleep quality—even on day one. 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’s up to you to find what works—and stick to it!

One last thing to remember: Charlene Gamaldo, M.D., medical director of Johns Hopkins Center for Sleep at Howard County General Hospital, states, “patients don’t need to feel like they have to train for the Boston Marathon to become a better sleeper.”