Late-night exercise refers to physical activity performed close to bedtime, which can have varying effects on sleep and overall well-being. While some individuals may find it beneficial, it's generally recommended to finish intense workouts at least 6 hours before sleeping to avoid disruptions. Engaging in high-intensity exercise too close to bedtime can raise body temperature and increase alertness, making it harder to fall asleep. However, individual responses differ, and some may tolerate evening workouts without significant sleep disturbances.
If evening workouts are necessary, incorporating relaxation techniques like down-regulation breathing can help calm the nervous system after exercise. Exposure to bright light, ideally from the sun during late afternoon or sunset workouts, can also be beneficial for those who exercise in the evening, helping to align circadian rhythms. Minimizing bright artificial lights post-exercise is advisable, especially closer to bedtime. Neuroscientist Andrew Huberman suggests that for optimal sleep, it's important to align habits with the body's natural rhythms. He also consumes an evening meal 3-4 hours before bed, focusing on carbohydrates for glycogen replenishment and better sleep.
