‘Before 7pm’: Sleep expert on why you should avoid late-night workouts

A sleep specialist explained on the Unscripted by Meghana Reddy podcast that morning exercise is typically the preferred choice when possible. However, those unable to work out in the morning or who dislike it can opt for an evening workout before 7pm, she advised. Despite this, she cautioned against late-night workouts, as exercising too close to bedtime may disrupt sleep for some individuals.

Dr Sunil Kumar K, a lead consultant at Aster CMI Hospital in Bangalore, confirmed that while late-night workouts are not necessarily harmful for everyone, intense exercise close to bedtime can make it harder for certain people to fall asleep. This is due to exercise increasing body temperature, heart rate, breathing, and alertness, with the stimulating effects potentially lingering for some time.

Dr Kumar emphasized that the most suitable time for exercise varies from person to person, and consistency in following a routine is key. He stated that morning or afternoon workouts may be preferable for those with sleep difficulties, but moderate evening exercise can still be beneficial without causing poor sleep. For those who must exercise at night, Dr Kumar recommended completing vigorous workouts at least 2–3 hours before bedtime.

Lighter activities like walking, stretching, or gentle yoga can be done closer to bedtime. Ultimately, he highlighted the importance of paying attention to one's own sleep response, as consistently late workouts leading to delayed sleep or reduced sleep quality should prompt a shift to earlier workout times.