Why Your Workout Timing Matters for Deep Sleep
Exercise’s Dual Effect on Sleep
Physical activity improves sleep quality long-term but can be disruptive if timed incorrectly.
Morning Exercise Benefits
Circadian Rhythm Synchronization
Sunlight exposure during AM workouts reinforces natural wake-sleep cycles.
Cortisol Management
Early movement helps regulate stress hormones, preventing nighttime spikes.
Evening Workout Considerations
The 3-Hour Rule
High-Intensity Training Cutoff
Finish HIIT/Running 3+ hours before bed to allow core temperature to drop.
Safe Late-Night Activities
Yoga, stretching, or walking won’t raise body temperature excessively.
Tailoring Exercise to Your Chronotype
Night Owls vs. Early Birds
Delayed Sleep Phase Solutions
Night owls benefit from afternoon workouts (2-4 PM) to shift rhythms earlier.
Post-Workout Recovery for Sleep
Magnesium-Rich Post-Workout Meals
Foods That Enhance Recovery and Sleep
Spinach, almonds, and pumpkin seeds aid muscle relaxation and melatonin production.