How Exercise Affects Sleep Quality: 4 Late-Night Workouts

Exercising can play a role in how we sleep at night, though additional research is needed to further explain the correlation. Here are a few ways that exercise influences sleep:

1. 1. Decreases stress levels. Exercise reduces cortisone and epinephrine levels, which are hormones that the body releases in response to stress. Decreasing stress is an effective way to help your body fall into a deep sleep and stay asleep. Physical activity also promotes the release of endorphins, feel-good chemicals that the central nervous system and pituitary gland produce to combat stress.
2. 2. Routine exercise can lead to better sleep quality. Studies show that people who exercise regularly have better sleep quality than those who do not, whether you’re engaging in cardio workouts, high-intensity interval training (HIIT), or another high-intensity exercise. One study revealed that people who did not exercise regularly experienced the most inadequate sleep quality compared to people who did morning workouts and late-night exercises.
3. 3. Helps readjust your circadian rhythm. Interruptions to your circadian rhythm can affect your sleep-wake cycle, making it difficult to sleep or wake up at the right time. A rigorous workout can help you feel tired earlier in the day, helping reset your internal body clock.
4. 4. Changes your core body temperature. When you work out, your body’s internal temperature rises then falls as you cool down. The same effect happens at night when your body is preparing for sleep. Mimicking this process can better help get your body ready for a good night’s sleep.

According to sleep experts, you can engage in exercise at any time of day to promote better sleep quality. However, aim to finish heavy exercise (like strength training or aerobic exercise) two to three hours before your anticipated bedtime—a strenuous evening workout can make it harder for the brain to wind down. People with sleep disorders should consult their doctor before engaging in late-night exercise. Some exercises you can do before bed include:

1. 1. Yoga: Yoga and light stretching are great evening exercises that can help relax your body for sleep. Yoga helps wind you down physically and mentally, resulting in a better night’s sleep.
2. 2. Walking: Going for a leisurely 30-minute walk a few hours before bedtime can offer mental clarity while giving your body just enough activity to benefit your sleep. If you are a brisk or moderate walker, slow down the pace for your evening walk to avoid dramatically increasing your heart rate, which can make it harder to fall asleep.
3. 3. Light swimming: Taking a leisurely night swim can help burn off your excess energy, and the weightlessness of the water can have a soothing and relaxing effect on your whole body, making it easier to fall asleep at night.
4. 4. Light weight lifting: Lifting light weights at night can help improve sleep quality because it warms up your muscles, creating a thermal effect that can help them relax, making it easier to enter wakefulness, the first sleep stage. Weight lifting can also lead to muscle fatigue, helping you fall asleep faster and stay asleep longer.

Saw some of the best darn logs of your life with a MasterClass Annual Membership and exclusive instructional videos from Dr. Matthew Walker, the author of Why We Sleep and the founder-director of the Center for Human Sleep Science at the University of California, Berkeley. Between Matthew’s tips for optimal snoozing and info on discovering your body’s ideal rhythms, you’ll be sleeping more deeply in no time.