Working out at night probably won't wreck your sleep for most healthy adults, according to a meta-analysis of 23 studies, though very hard exercise right before bed might be a different story. The old rule of "never train in the evening" is looser than people think.
Pick a short workout and read on.
This isn't medical advice. Talk to your doctor before starting or changing exercise, especially if you have a heart condition, and about any sleep problems.
What the meta-analysis found
A systematic review and meta-analysis looked at 23 studies in healthy adults, comparing a single evening exercise session with no exercise:
- The evidence did not support the idea that evening exercise harms sleep. The authors described the findings as "rather the opposite", with longer REM latency and more slow-wave sleep
- Vigorous exercise ending within an hour of bedtime might impair how fast you fall asleep, total sleep time and sleep efficiency. The authors presented this as a possibility, not a firm finding
- Some of the finer details disappeared when one study was removed, so they're fragile
What that means in plain English
- A normal evening session is unlikely to be a problem for most healthy people
- A very hard session right before bed is the one to be careful about, and the evidence on that is shaky
- It's about your sleep. Some people are wired after a hard evening session, others sleep like a log
Things that might matter more than the time
- Caffeine. The pre-workout coffee is more likely to cause trouble than the workout. Read coffee before training: performance boost or sleep tax
- Alcohol. Read does one beer ruin your workout
- Screens and late meals. Read protein before bed: muscle hack or marketing
- Stress. Read is cortisol belly real
- Your usual bedtime. Read sleeping in on weekends and social jet lag
How to test it on yourself
- Train in the evening for a couple of weeks
- Keep other things steady (caffeine, alcohol, bedtime)
- Note how long it takes you to fall asleep and how you feel in the morning
- If sleep gets worse, try moving the session earlier, or dialling the intensity down near bedtime
- Don't over-rely on a tracker's score. Read is your fitness tracker lying about your sleep
Evening training during the dark months
When the clocks change, evening sessions become the default for many people. Read can daylight savings time make you gain weight, time change and the best time to work out and best time of day to work out. If the evening is your only window, the 15-minute workout for busy dads fits around a family.
FAQs
Should I stop training at night?
Not based on this research. Pay attention to your own sleep.
How close to bedtime is too close?
The review raised the possibility for vigorous exercise within an hour of bed, but the finding was fragile. Listen to your body.
What if I'm over 40?
The review looked at healthy adults. Ask your doctor what suits you. Read best workout for men in their 40s.
The bottom line
The best time to train is the one you'll actually do, as long as your sleep holds up. Pick a short workout and trust your own data.
Go train, FATBOY.
Sources
This article is general information, not medical advice, and the research it describes is limited and often small. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise, caffeine, alcohol or a diet change is right for you, talk to your doctor first.
- sleep
- evening workouts
- best time to work out