6 Benefits of Working Out at Night, According to Physical Therapists

Finding time to exercise is challenging, so don’t make it harder by avoiding exercise at night. If you have a hard time getting up in the morning or don’t have time for a morning or lunchtime workout, working out at night may be the best time for you to fit in exercise. 

“Many people think they’re supposed to exercise in the morning and that doing it at night is bad,” says Alec Martinez, PT, DPT, a physical therapist at Hinge Health. “This isn’t true for everyone. Your body is unique, and some people find exercising at night actually helps them sleep better.” 

Read on to learn more about the benefits of working out at night and how to do it without interrupting your sleep. Plus, get exercises recommended by Hinge Health physical therapists. 

Is It Bad to Work Out at Night? 

Despite what you might have heard, you don’t necessarily have to worry about nighttime workouts interfering with your sleep. It’s true that some people have a hard time falling asleep if they exercise right before bed. But other people find that working out at night actually improves their sleep, as long as you don’t overdo it.

A 2022 review in the journal Nature and Science of Sleep analyzed 28 studies and found that exercise before bed, no matter the intensity, didn’t disrupt sleep. Other studies support this, and some research even shows greater improvements in sleep following evening exercise compared to morning exercise. “You don’t need to be fearful of working out at night,” says Dr. Martinez. “There’s no right or wrong time to exercise.” The right time for you is the time that works best with your schedule so you’re more likely to exercise regularly. If evenings are the only time you can fit in a workout, you can do so without sacrificing a good night’s sleep. (More on this below.)

What Are the Benefits of Working Out at Night?

There are dozens of benefits no matter what time of day you exercise. You’ll boost your mood, get more energy, be sharper, and reduce your risk of a whole host of diseases, such as heart disease, diabetes, depression, and cancer. Here’s more on the potential benefits of working out at night. 

• It melts away stress. Stress tends to build up throughout the day. Traffic jams. Work deadlines. Long lines at the grocery store. Kid and family issues. By evening, you may be mentally maxed out. “An end-of-day exercise routine is a great stress relief tool to help you get into a good spot mentally,” says Dr. Martinez.

• It eases pain. Musculoskeletal (muscle and joint) pain can be worse at the end of the day, especially if you spend hours sitting at a desk or doing manual labor. “You should treat pain when you have it,” says Dr. Martinez. “If your pain comes at the end of the day, that is the best time to exercise.” After all, movement is medicine. 

• It helps you wind down. You tend to be more mindful or in the moment when you’re exercising, which is a good thing, especially before bedtime. “Having some time to yourself to focus can help you wind down and get into a good space to go to sleep,” says Dr. Martinez. It makes it easier to shut off your brain and fall asleep.

• It improves sleep quality. Despite warnings that nighttime exercise can wreck sleep, research doesn’t support this. Some research has found that evening exercise can help you fall asleep faster, get better deep sleep, and wake up in the middle of the night less often.

• It may feel easier. Muscle performance peaks in the afternoon, according to research, which may make evening exercise feel more comfortable.

These exercises recommended by Hinge Health physical therapists provide a full-body strength and flexibility routine in less than 15 minutes, making them perfect for your evening wind-down. Engaging in low- to moderate-intensity cardio, such as walking or riding a stationary bike, can further promote relaxation by increasing blood flow and releasing endorphins. Following this with targeted stretches helps to relieve tension that can build up throughout the day, calming both your body and mind. This combination not only prepares your muscles for recovery but also signals to your body that it's time to unwind, setting the stage for a restful night’s sleep.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment. 

Things to Consider for a Better Sleep

Many people find that working out at night has no impact on their sleep. And it may even improve your sleep. But everyone is different. If you want to exercise at night and notice that your sleep is changing, there are plenty of ways to make adjustments so you can exercise when you want without sacrificing zzz’s. 

• Keep your workouts low to moderate in intensity. “The goal of exercise is not to be painful,” says Dr. Martinez. “If you’re pushing yourself so hard it hurts, you’re likely to get less restful sleep.”

• Exercise at least an hour before going to bed. As a general rule, you want to leave a little bit of time between the end of your workout and bedtime. And the more intense your workout, the more time you may want to allow. Just know, this doesn’t apply for everyone. Some people can workout immediately before bed and have a great, restful night of sleep. 

• End your workout with stretching, deep breathing, or meditation. These relaxation practices are a great transition to sleep.

• Drink water. Being dehydrated can lead to nighttime cramps. Just be mindful of not drinking too much water to prevent a full bladder waking you up in the middle of the night. 

• Shower off if you work up a sweat. It helps prevent acne breakouts and skin irritations. 

• Don’t snack before bed. “If your body is actively digesting food, it may disturb your sleep,” says Dr. Martinez. Stop eating at least 45 minutes before bed. If you want or need to have a snack after your workout, just plan your evening accordingly. 

PT Tip: Listen to Your Body

Since the effects of working out at night can vary widely from person to person, pay attention to how your workout affects your sleep and adjust accordingly. “Let your body tell you what it needs,” says Dr. Martinez. “If you find that you exercised too close to bed one night and you didn’t get a restful night’s sleep, adjust your workout by a half hour or an hour further away from your bedtime the next day. If you rested better, then stick with that time. There isn’t a one-size-fits-all rule.”

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

1. Yue, T., Liu, X., Gao, Q., & Wang, Y. (2022). Different Intensities of Evening Exercise on Sleep in Healthy Adults: A Systematic Review and Network Meta-Analysis. Nature and Science of Sleep, 14, 2157–2177. doi:10.2147/NSS.S388863

2. Goldberg, M., Pairot de Fontenay, B., Blache, Y., & Debarnot, U. (2024, February). Effects of morning and evening physical exercise on subjective and objective sleep quality: an ecological study. Journal of Sleep Research, 33(1), e13996. doi:10.1111/jsr.13996.

3. Seol, J., Fujii, Y., Inoue, T., Kitano, N., Tsunoda, K., & Okura, T. (2021, May). Effects of Morning Versus Evening Home-Based Exercise on Subjective and Objective Sleep Parameters in Older Adults: A Randomized Controlled Trial. Journal of Geriatric Psychiatry and Neurology, 34(3), 232-242. doi:10.1177/0891988720924709

4. Stutz, J., Eiholzer, R., & Spengler, CM. (2019, February). Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports Medicine, 49(2), 269-287.doi:10.1007/s40279-018-1015-0.

5. Brand, S., Kalak, N., Gerber, M., Kirov, R., Pühse, U., & Holsboer-Trachsler, E. (2014, September). High self-perceived exercise exertion before bedtime is associated with greater objectively assessed sleep efficiency. Sleep Medicine, 15(9), 1031-6.doi:10.1016/j.sleep.2014.05.016.

6. Teo, W., Newton, M.J., & McGuigan, M.R. (2011, December 1). Circadian rhythms in exercise performance: implications for hormonal and muscular adaptation. Journal of Sports Science and Medicine, 10(4), 600-6.

7. Sabag, A., Ahmadi, M.N., Francois, M.E., Postnova, S., Cistulli, P.A., Fontana, L., & Stamatakis, E. (2024). Timing of Moderate to Vigorous Physical Activity, Mortality, Cardiovascular Disease, and Microvascular Disease in Adults With Obesity. Diabetes Care, 47(5), 890-897. doi:10.2337/dc23-2448