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You’re not alone if you’ve ever questioned whether an evening yoga practice or a morning jog is better for your energy and sleep. The argument over whether to work out in the morning or at night has persisted for years, and both have advantages. Experts say that the optimal time to work out truly depends on your daily schedule and sleep habits.

Let’s examine how each choice can promote more restful sleep and long-lasting energy.

Morning Workouts: A Natural Wake-Up Call

Exercise in the morning is a great way to start the day. Dr. Arsenio Paez, a sleep neuroscientist, claims that exercising early in the day, particularly outside, can help you manage your body’s internal clock. Your body produces melatonin later in the evening when you are exposed to natural light in the morning, which facilitates falling asleep when it’s time to go to bed.

Additionally, early exercise increases blood flow, sharpens focus, and releases endorphins, which give you a positive, energized feeling. It’s similar to providing your body with a natural cup of coffee to start the day in many ways.

There is a crucial catch, though: sacrificing your sleep in order to fit in a morning workout could backfire. Stanford University sleep medicine professor Dr. Scott Kutscher cautions that skipping sleep can have more negative effects than positive ones. To put it another way, if an early workout leaves you feeling worn out later, don’t sacrifice valuable sleep for it.

Evening Workouts: A Relaxing Way to Unwind

Workouts in the evening can be equally beneficial, particularly if your objective is to de-stress and unwind before bed. Gentle evening exercise can help you relax, reduce stress, and prime your body for a better night’s sleep, according to Dr. Mark Riederer, a sports medicine specialist at the University of Utah. Stretching, yoga, and taking a leisurely stroll are all excellent choices.

However, not every evening workout is made equal. Excessive exercise too soon before bed can increase your core temperature and heart rate, which makes it more difficult to unwind and go to sleep. To give your body time to relax, experts advise completing strenuous activities at least an hour before bed.

It’s interesting to note that there is conflicting research on evening workouts. According to some research, even moderate-to-intense evening exercise doesn’t always interfere with sleep and may even help some people sleep better.

The Verdict: Do What Works for You

The “best” time to work out, whether it be in the morning or the evening, really depends on your sleep schedule and lifestyle.

Exercise in the morning may make it easier for you to fall asleep if you have trouble falling asleep.
Light evening exercises could help you sleep better if you wake up in the middle of the night.

Consistency is crucial above all else. Experts concur that the best way to promote better sleep, more energy, and general well-being is to move regularly, regardless of when it occurs.

“The most important thing is to get those 150 minutes of moderate exercise each week,” says Dr. Riederer. Making it a regular habit is far more important than whether you do it in the morning or the evening.

Select the time that works best for you. The important thing is to move regularly and have fun while working out, whether you’re doing it to start your day or to finish it off. That’s what will actually make you feel more rested and energized all day and all night.