Evening high-intensity exercise performed 0.5-4 hours before bedtime does not disrupt sleep compared to a no-exercise control.

“Max effort at 2 hours before bedtime = 22.2 minutes less sleep, on average.”

“Even workouts ending 6 hours before bed delayed sleep if they were high or maximal strain.”

“Similarly, no disruption to sleep quality or duration was observed with any intensity of evening exercise.”

“An earlier self-reported study of 1000 participants showed no sleep disturbance with evening exercise <4 hours before bedtime compared to morning or after-noon exercise.”

“A meta-analysis involving 178 participants (18-50 years of age) found that evening high-intensity exercise 4-0.5 hours from bedtime caused no sleep disruption, compared to no-exercise control (1).”