“Many people think they’re supposed to exercise in the morning and that doing it at night is bad. This isn’t true for everyone. Your body is unique, and some people find exercising at night actually helps them sleep better, ” says Alec Martinez, PT, DPT, a physical therapist.

People believe that muscles stay at rest during nighttime, but that’s nothing more than a misconception. Let’s take a look at the impacts and benefits of working out at night for sleep

Is It Bad to work out at night?

Night workouts won’t inherently disrupt sleep. While some struggle if they train too close to bedtime, others sleep better after evening exercise, provided the intensity and volume are well-managed.

A 2022 review in the journal Nature and Science of Sleep analyzed 28 studies and found that exercise before bed, no matter the intensity, didn’t disrupt sleep. “You don’t need to be fearful of working out at night,” said Dr. Martinez.

Benefits of working out at night

While a heavy workout an hour before bedtime can disrupt your sleep schedule, exercising moderately or training a few hours earlier offers significant benefits for your physique.

Night workouts significantly reduce daily stress by releasing the tension built throughout the day. “An end-of-day exercise routine is a great stress relief tool to help you get into a good spot mentally,” says Dr. Martinez.

If you sit at a desk for hours, musculoskeletal pain can feel severe by the end of the day. While many look for relief, exercise remains one of the most effective remedies.“You should treat pain when you have it,” says Dr. Martinez. “If your pain comes at the end of the day, that is the best time to exercise.”

A healthy workout at the end of the day can regulate the mood as well. Having some time to yourself to focus can help you wind down and get into a good space to go to sleep,” says Dr. Martinez. In layman's terms, it can shut the brain and remove foggy thoughts.

Last but not the least, it improves the sleep quality by tiring the body to its limits. But as everything in fitness, it is not a one size fits all.

What’s your take on this? What works for you and why? Tell us in the comments.

Written by

Suryakant Das

Edited by

Joyita Das