Regular physical activity is known to improve sleep quality, increase total sleep duration, and reduce the time it takes to fall asleep. 1
It is often recommended to avoid exercising close to bedtime. The evidence in this area is mixed. Some research suggests that exercise can influence the circadian rhythm, with late-night workouts potentially delaying it. 2 On the other hand, other studies conclude that light bodyweight resistance exercises in the evening may actually enhance sleep quality. 3
Footnotes
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The effects of physical activity on sleep: a meta-analytic review - PubMed ↩
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Human circadian phase–response curves for exercise - Youngstedt - 2019 - The Journal of Physiology ↩
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Evening regular activity breaks extend subsequent free-living sleep time in healthy adults: a randomised crossover trial - PubMed ↩