Does exercising in the evening affect sleep?

Q. I’ve heard that you shouldn’t exercise in the evening because it can interfere with restful sleep. Is this true?

A. Traditional sleep hygiene guidelines include the recommendation to avoid exercising late in the day. However, research suggests that many people can exercise in the evening without it affecting their sleep as long as it’s not too close to their bedtime.

A 2021 study in Frontiers in Public Health analyzed the impact of evening exercise on sleep duration and quality among almost 13,000 people, and found that moderate to vigorous activity completed at least three hours before bedtime did not interfere with sleep. A 2025 study in Nature Communications suggested an exercise cutoff of four hours before bedtime.

Besides abiding by this evening exercise timeframe, you can also practice good sleep hygiene by doing the following:

• Set a regular bedtime and adopt a relaxing bedtime routine.
• Turn off devices that give off light, such as the TV, computer, and phone, at least an hour before bedtime.
• Be sure your bed is comfortable, and your bedroom is dark, quiet, and cool.
• Don’t take long naps during the day. If you need a nap, restrict it to 20 to 30 minutes in the early afternoon.
• If you can’t fall asleep after 15 to 20 minutes, go to another room. Read quietly until you feel sleepy.

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