Regular exercise reliably improves sleep depth and duration. But the timing matters more than most people realise — late high-intensity training raises core body temperature and adrenaline at exactly the wrong time.
Combine light exposure with movement. Anchors circadian rhythm strongly and is the most consistent finding in chronobiology research.
Finish vigorous exercise at least 90 minutes before bedtime. Yoga, stretching, and walking are safe right up to bedtime and can help.
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