Lifestyle · 5 min read · 2026-02-04
Why exercise improves sleep — and the timing trap
Movement increases deep-sleep duration. But late-evening workouts backfire.
What exercise does for sleep
Even 20 minutes of moderate exercise increases adenosine pressure (sleep drive) and boosts deep-sleep duration that night. Regular exercisers fall asleep faster, sleep more deeply, and wake fewer times than sedentary peers.
Timing matters
Vigorous exercise spikes core temperature and adrenaline. Within 2 hours of bedtime, this can delay sleep onset. Morning or early-afternoon workouts maximize sleep benefits.