Many people avoid exercising in the evening because they worry it will keep them awake at night. However, sleep specialists and exercise researchers say the relationship between nighttime workouts and sleep is more nuanced than previously believed.

For years, health experts advised against exercising close to bedtime, arguing that intense physical activity raises body temperature, increases heart rate and blood pressure, stimulates adrenaline production and suppresses melatonin—the hormone that helps regulate sleep. Those changes can make it more difficult to fall asleep.

Recent research, however, suggests that the timing of exercise may be less important than its intensity.

“The narrative has shifted from, ‘Don’t exercise at night,’ to ‘Well, it might just be the type of workout right before bedtime that’s bad,’” said exercise physiologist Rachelle Acitelli Reed.

Intense Workouts Are More Likely to Affect Sleep

Researchers say vigorous exercise performed within an hour of bedtime is the type most likely to interfere with sleep. High-intensity workouts can leave the body in a heightened state of alertness, making it harder to relax before bed.

On the other hand, moderate or low-intensity activities such as yoga, stretching or an easy jog generally have little negative effect on sleep and may even help some people unwind.

“You’re not getting your heart rate up enough to get too warm and get overactivated, but you do have a chance to process the day and create that space to zone out,” said Kristen Holmes Capodilupo, a co-author of a recent study examining exercise and sleep patterns.

Light Evening Activity May Be Beneficial

Sleep physicians say gentle movement after dinner can become part of a healthy nighttime routine. Activities such as walking can help lower blood pressure, reduce stress and encourage relaxation without overstimulating the body.

Experts also note that maintaining regular physical activity is generally more important for overall health than worrying about exercising later in the day. People who struggle to fit workouts into busy schedules should not avoid evening exercise altogether simply because of concerns about sleep.

Everyone Responds Differently

Researchers emphasize that individuals react differently to late-day exercise. Some people may have no difficulty falling asleep after an evening workout, while others are more sensitive to physical activity before bedtime.

Factors including age, fitness level, workout intensity and individual sleep habits all influence how the body responds.

If someone notices that late workouts consistently interfere with sleep, experts recommend finishing vigorous exercise at least two to three hours before bedtime or choosing lighter activities during the evening.

Don’t Skip Exercise Because of the Clock

Health professionals stress that regular exercise remains one of the most effective ways to improve long-term sleep quality, cardiovascular health and overall well-being.

Even if a late workout slightly reduces sleep efficiency on a particular night, researchers say the overall health benefits of staying physically active usually outweigh the potential drawbacks.

“The sleep-disturbing effect is not like, ‘And then you get no sleep.’ It’s like, ‘Your sleep’s a bit less efficient,’” Capodilupo said.

Experts conclude that the best exercise schedule is one that people can follow consistently. For many individuals, that may mean working out in the evening, provided they avoid highly strenuous sessions immediately before going to bed.