#42 - Sleep and Exercise Pt. 4

The timing of exercise significantly influences sleep quality, debunking the myth that evening workouts inherently disrupt rest. Research indicates that exercise ending at least 90 minutes before bedtime poses no harm and can even improve sleep efficiency and deep sleep. Conversely, intense activity within 60 minutes of sleep reduces total sleep duration and efficiency. While exercise at any time provides benefits, specific timing nuances exist: morning workouts may accelerate sleep onset, whereas evening sessions often boost sleep efficiency. Mid-day exercise, while still beneficial, is associated with a modest reduction in REM sleep. Ultimately, consistent physical activity remains the primary driver of sleep health, provided it avoids the immediate pre-bedtime window.