Is Your Late-Night Workout Destroying Your Sleep?

Author

The Coach
June 06, 2025

We’ve all been there. You clock off work, squeeze in dinner, then finally head to the gym for that intense sweat session. Feels great, right? But if you’ve noticed lately that you’re tossing and turning, or struggling to drift off after hitting the weights late, science might have an answer: your evening workouts could be sabotaging your sleep.

A recent study from Australia’s Monash University analyzed data from over 14,000 people and revealed a simple but important truth: intense exercise within four hours of bedtime significantly disrupts your sleep patterns. The researchers, using WHOOP wristbands to track heart rates and sleep cycles, found that participants who hit the gym too close to bedtime experienced elevated resting heart rates, delayed sleep onset, and poorer overall sleep quality.

Why does this matter? Quality sleep is essential not just for muscle recovery but also for your mental sharpness, mood, and overall health. Skipping quality Zs can mean weaker gym performance the next day, not to mention feeling foggy and irritable—bad news for your productivity at work and your relationships at home.

But don’t panic: you don’t need to ditch the workouts entirely. Timing, it turns out, is everything. If you prefer evening exercise, the researchers recommend finishing at least four hours before you turn in. Alternatively, if shifting your routine earlier feels impossible, consider dialing down the intensity or choosing more calming activities like yoga or stretching as your nighttime sessions.

It’s a balancing act. Your body needs the physical activity, but your brain needs restful sleep. Finding that sweet spot ensures you reap maximum benefits from both your workouts and your pillow time.

So next time you’re debating a late-night HIIT class, remember the trade-off. Protect your sleep to safeguard your gains, mood, and health. After all, no one wants to crank out reps only to sabotage the recovery needed to build strength and resilience.

And, hey, you’ll also avoid lying awake at 2 a.m. wondering why counting sheep isn’t as easy as counting reps.

5 Steps to Better Sleep Tonight

  1. Wind Down EarlyCut screen time at least 30 minutes before bed. Blue light from phones and tablets messes with melatonin, your body’s sleep hormone.

  2. Cool Down the RoomAim for a bedroom temperature around 18-20°C—research shows a cooler environment helps you drift off faster.

  3. Keep It Dark and QuietUse blackout curtains and earplugs if necessary. The darker and quieter the room, the deeper and more restorative your sleep.

  4. Stick to a RoutineConsistency is key. Go to bed and wake up around the same time every day, even on weekends, to regulate your internal clock.

  5. Relax with RitualsIncorporate calming practices like reading, stretching, meditation, or a hot bath before bed to signal your brain it’s time to rest.