Avoid high intensity exercise 4 hours before sleep. It impairs sleep and recovery accordin

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

Well SupportedEvening high-intensity exercise performed 0.5-4 hours before bedtime causes a clinically insignificant decrease in REM sleep by approximately 2.34%.

Partially SupportedHigher intensity exercise throughout the day leads to higher resting heart rate and lower heart rate variability, indicating reduced nighttime recovery.

Not SupportedHigh-intensity exercise performed within 4 hours of bedtime can significantly impair sleep quality and recovery.