The Sleep-Exercise Equation: Timing Workouts for Optimal Recovery

The Body Temperature Connection

Exercise raises core temperature; the subsequent 6-hour cooldown period enhances sleep onset when timed correctly (European Journal of Applied Physiology).

Ideal Workout Windows

Morning: 7-9AM | Afternoon: 4-6PM | Evening: Finish 2+ hours before bed

HIIT Exception:

High-intensity workouts within 4 hours of bedtime delay sleep onset by 30+ minutes for 60% of people.

Chronotype-Specific Recommendations

For Early Birds

Morning cardio boosts deep sleep by 25% compared to evening sessions (Chronobiology International).

Night Owl Solution:

Evening yoga or swimming helps lower cortisol levels that normally keep late types alert.

For Shift Workers

Post-shift workouts should be low-intensity (walking, stretching) to avoid overstimulation before daytime sleep.

Exercise-Sleep Synergy

The 30-Minute Sweet Spot

Moderate exercise for 30 minutes provides 85% of sleep benefits compared to longer sessions.

Cool-Down Hack:

10 minutes of post-workout stretching accelerates body temperature drop for faster sleep onset.

Overtraining Warning:

More than 90 minutes daily exercise increases nighttime awakenings by 40% (Sports Medicine study).