If morning exercise doesn’t work with your schedule, getting some evening exercise may be your best bet. And it shouldn't hurt your shut-eye if done correctly.
on evening exercise and sleep published in the journal Sports Medicine found, overall, that when compared to no exercise, evening exercise was associated with more time in rapid eye movement sleep and in restorative deep sleep, both of which are considered important for health.
A small 2019 study out of Australia found there were no negative effects on sleep among young men who engaged in moderate-intensity aerobic or resistance training between 8:45 and 9:30 p.m. and finished at least 90 minutes before bedtime. By the time they went to sleep, their body temperatures had returned to their baseline.
But while research like this can help identify some theoretical benefits to exercise at various times of day, it shows only short-term effects in a small group of people. For most people, the different benefits of morning or evening exercise are going to be so small that they are not significant, Rogers says. It’s a different story for professional athletes working with trainers who can track their workouts and food intake to optimize performance, he says, but for others, getting the benefits of exercise at any time of day is going to be a significant benefit for health.
But the other key factor is knowing yourself. “If someone has difficulty falling asleep, I wouldn’t say it’s advisable to go play basketball in a bright gym at night,” St-Onge says. But if you are able to go for a run or lift weights after dinner and you can still fall asleep and feel rested in the morning, “there is no issue,” she says.Consumer Reports is an independent, nonprofit organization that works side by side with consumers to create a fairer, safer, and healthier world.
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