Though experts tend to focus on the benefits of exercising in the mornings for your internal clock, exercising at night does have some benefits for sleep — provided you follow a few rules. The first is to give yourself at least one hour between exercise and bedtime, according to a 2019 review analysis of 23 studies. The second is to make sure you’re exercising at a light to moderate level.
That means not launching into high-intensity interval training, instead engaging in yoga, stretching, or low-impact exercises like Pilates. Just like meditation, journaling, and limiting blue-light exposure, low-intensity movements have been suggested to improve sleep quality.
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