Will exercising at night keep me up?

Q:

I work full-time and do volunteer work, and now that my kids are home from college for the summer, I’m even busier, so the only time I can squeeze in exercise is after 8 PM. But I’ve read that late workouts will keep me from falling asleep. Is this true?

A:

Kudos to you for scheduling exercise into your busy life! While some people do report that it takes longer to fall asleep when they exercise close to bedtime, my general rule of thumb is that all exercise is good—even in the evening. In fact, regular exercise has been proven to help you sleep better.

In a recent study, when Australian researchers compared how 30 minutes of high-intensity cycling (done in the morning, afternoon or evening) impacted sleep, they found no difference based on the time of the exercise. What’s more, participants said they were able to exercise harder (and burn more calories) during their evening workout than with morning exercise. Another win for pm exercise: It lowers levels of the hunger-stimulating hormone ghrelin, which means that you’re less likely to grab a late-night snack. This reduces the risk of weight gain and nighttime heartburn that can interfere with sleep.

So go ahead and give evening exercise a try—even if that means simply walking for 15 to 20 minutes. To experience benefits like stress relief, faster slimming and better sleep, aim for at least three weekly sessions. I also recommend doing five minutes of stretching or yoga at the end of any physical exercise, especially at night, as it can lower cortisol levels and help relax your body into sleep. Finally, if you do have trouble falling asleep, try turning your thermostat down to 68°F. It will help lower your body temperature, cuing your body that it’s time to sleep.