Morning vs. Evening Workouts: Impact on Sleep and Energy

The ongoing discussion about whether morning or evening workouts are more beneficial for sleep and energy levels has garnered attention from experts. Both workout times offer distinct advantages, with morning exercise potentially aiding in falling asleep faster, while gentle evening workouts may enhance sleep quality.

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Morning exercise is associated with several benefits for sleep. According to Arsenio Paez, PhD, executive director of the Canadian Sleep Society, morning workouts can help individuals fall asleep more quickly by stimulating melatonin production, which regulates the body’s internal clock. Additionally, exercise increases blood flow and mitochondrial activity in muscle cells, contributing to overall energy levels. However, Scott Kutscher, MD, a professor of sleep medicine at Stanford University, cautions that waking up too early for a workout may disrupt sleep if it leads to insufficient rest at night. Research remains inconclusive regarding whether morning exercise improves overall sleep quality.

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Gentle evening workouts can also be beneficial. Mark Riederer, MD, an associate professor of orthopedics and sports medicine, notes that light exercise at night can alleviate stress and promote relaxation before bed. This may lead to fewer nighttime awakenings, as suggested by Paez. However, vigorous workouts close to bedtime may raise core body temperature and stimulate the nervous system, making it difficult to relax. The impact of intense evening exercise on sleep quality is still debated, with some studies indicating that it may not interfere with sleep and could even enhance it.

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The decision to exercise in the morning or evening should consider individual sleep patterns and challenges. Kutscher emphasizes that there are no significant statistical differences in sleep quality between morning and evening exercise. For those who struggle to fall asleep, morning workouts may be more beneficial, while individuals who wake frequently during the night might find evening workouts more helpful. Ultimately, consistency in exercise is paramount for enhancing sleep and energy levels, with experts recommending at least 150 minutes of moderate-intensity exercise weekly.

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Some critics argue that the benefits of morning workouts may be overstated, particularly for those who are naturally inclined to be "night owls." They suggest that forcing oneself into a morning routine can lead to fatigue and decreased productivity. Additionally, the variability in individual sleep patterns complicates the one-size-fits-all approach to workout timing.

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• “The most important thing is trying to get those 150 minutes of moderate intensity exercise throughout the week, as recommended for all Americans for a healthy lifestyle,” — Mark Riederer, MD

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• “Contact me with news and offers from other Future brands Receive email from us on behalf of our trusted partners or sponsors “If we look at the science of it all, waking up early often means a good, healthy sleep pattern, which creates better energy, mood, and even immune function.” — Ben Alldis, Peloton Instructor

Tom's Guide

• “Still, Paez said it could be helpful to first consider your specific sleep challenges when deciding when to exercise: If you have trouble falling asleep, a morning workout may help you drift off faster.” — Arsenio Paez, PhD

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In conclusion, both morning and evening workouts have their merits, and the best choice largely depends on individual preferences and sleep challenges.

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