Exercise and Sleep: How timing affects your night | Resmed UK

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Regular physical activity is generally associated with better sleep in adults1.

Exercise can influence body temperature, heart rate, mood, anxiety and metabolism2, which all play a role in sleep quality1,3.

How exercise can support sleep

Exercise may help improve sleep in several ways:

  • promoting deeper sleep1
  • increasing body temperature, followed by a gradual drop that may help with sleep onset1

Timing and intensity matters

The timing and intensity of exercise can affect sleep:

  • Moderate and regular exercise at any time of the day is generally associated with improved sleep quality1-4
  • Intense exercise close to bedtime may impair sleep3,4

What to keep in mind

Regular physical activity enhances sleep quality in adults by promoting deeper sleep, and modulating factors like body temperature, mood, and metabolism. However, timing and intensity matter – moderate and early-day exercise is beneficial, while late-night workouts may disrupt sleep.

If you are exploring how exercise affects your sleep, tracking timing and intensity in your journal may help you better understand your patterns.

Key point

Exercise and sleep are closely linked with moderate and regular exercise that promotes healthy sleep. As a result, timing and intensity of physical activity is key.

References
  1. Dolezal et al. Interrelationship between Sleep and Exercise: A Systematic Review. Adv Prev Med. Published online 2017. doi:https://doi.org/10.1155/2017/1364387
  2. M. Alexandra Kredlow, Michelle C. Capozzoli, Bridget A. Hearon, Amanda W. Calkins & Michael W. Otto. The effects of physical activity on sleep: a meta-analytic review | Journal of Behavioral Medicine | Springer Nature Link. J Behav Med. 38:427-449.
  3. Stutz, J., Eiholzer, R. & Spengler, C.M. Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis | Sports Medicine | Springer Nature Link. Sports Med. 2019;49(169-287). Accessed May 22, 2026. https://link.springer.com/article/10.1007/s40279-018-1015-0
  4. Driver HS, Taylor SR. Exercise and sleep. Sleep Med Rev. 2000;4(4):387-402. doi:10.1053/smrv.2000.0110

This article contains general information about medical conditions. It is not medical advice. If you have any medical questions, please consult your doctor.