Learn · from Tide

Exercise and sleep: the best time to move

Why being active helps you sleep, and when to schedule it so it doesn't keep you up.

As a rule, exercise is good for sleep. People who are active during the day tend to fall asleep more easily and sleep more deeply — and it helps with stress too.

Timing matters

The Sleep Health Foundation suggests the morning or before the evening meal as the best times. Hard exercise right before bed can leave you wired; the Royal Flying Doctor Service's sleep guide suggests avoiding strenuous exercise in the 4 hours before bed. Gentle stretching or a slow walk in the evening is fine.

Get it outside if you can

Daylight during the day helps your body clock, so a morning walk, swim or surf does double duty. Bondi's 6 am crowd may be onto something.

Any exercise beats none

Don't let the "perfect time" stop you. If after work is the only slot you've got, take it, and give yourself a calm hour before bed to come down.

Sore after training?

Stiff joints and tired muscles can make it hard to get comfortable. See our guide to bed set-ups for stiff mornings.

Sources

• Good sleep habits — Sleep Health Foundation
• A guide to sleep — Royal Flying Doctor Service

General information only, not medical advice. If poor sleep is ongoing, talk to your GP.