The Exercise-Sleep Paradox
While exercise improves sleep quality, timing matters. A 2024 study in Sleep Health found vigorous workouts within 1 hour of bedtime raise core body temperature, delaying sleep onset by 42 minutes.
Ideal Evening Workouts
1. Yoga Nidra
This “psychic sleep” practice reduces cortisol by 26% (University of California). Try 20-minute sessions before bed.
2. Resistance Training
Light weights (40-50% 1RM) in slow circuits elevate growth hormone without overheating. Finish 2+ hours pre-bedtime.
3. Walking
A 30-minute sunset walk syncs circadian rhythms. Stanford researchers noted 15% deeper sleep in participants.
4. Swimming
Cool water lowers body temperature post-workout. Avoid chlorinated pools—irritants may cause nasal congestion.
Workouts to Avoid at Night
High-Intensity Interval Training (HIIT)
The Cortisol Spike
HIIT elevates cortisol for 4+ hours. Opt for morning sessions instead.
Competitive Sports
Mental Hyperarousal
Games trigger adrenaline. Basketball players took 50% longer to fall asleep post-game (Journal of Sports Science).