Is it Good or Bad to Train at Night?

Is it Good or Bad to Train at Night?

Among the things to think about when setting up a training schedule is whether or not to train at night – why should I not train at night?

Why shouldn’t you train at night?

If you dedicate yourself to a regular training routine with a specific purpose, you should know what time of day is most convenient for you to do it, according to your dynamics and physical condition.

Sometimes finding the space to plan the exercise routine is a bit of an uphill battle, so the option of doing it at night is attractive.

But after nine or ten at night is an inappropriate time to exercise, especially at high intensity, because it could delay the need to sleep.

This way, the next day you’ll be even more tired.

Before deciding, it’s important to understand some of the things that can be detrimental to exercise in the evening, as although it has its benefits, it could sabotage your goal if you don’t follow certain guidelines.

We recommend the best supplements for sleeping better in this link.

What happens if I do cardio before bed?

If you’re just going to sleep afterwards, doing cardiovascular exercises isn’t the best idea, as this can hinder sleep patterns.

If aerobic movements are your favourite, ideally you should do them at least three hours before going to bed.

What’s the best time to do HIIT?

HIIT training is highly recommended during daylight hours.

Doing it at night is counterproductive, as doing so will cause the hormones released to generate a euphoric rush that will keep you alert for several hours.

When's the best time to do HIIT?

Likewise, you should avoid lifting weights with intensity, or explosive sports that will also make it difficult to relax and have a restful sleep.

The previous nuances have to do with physiological cycles that involve processes in the body, the consequences of which entail, among others:

  • Alteration of hormonal levels;
  • Body temperature; and
  • Stimulation of the nervous system.
When exercising, the body is activated, there’s increase in blood circulation and adrenaline production. It’s best to exercise away from sleeping hours or to do it one or two hours before going to bed.

When is it better to practice sports: in morning, afternoon or night?

Everything will depend on the habits that each person’s body is accustomed to, as there is no perfect time to practice sports.

The circadian rhythm is one of the variables that determines when a person feels better to perform sports activities.

Practicing sport in the morning

This rhythm influences blood pressure, body temperature, hormone level, and heart rate; determining elements in the predisposition of the body to exercise.

Why do sports in the morning

Reasons in favour of doing sports in the morning are the following:

  • Exercising first thing in the morning will help you start your day with more energy and activate your metabolism.
  • For weight control, it’s usually best to exercise in the morning.
  • Activity in the early hours encourages people to establish a routine, before subsequent obligations relegate exercise as a priority.
  • Aerobic exercises and all those that require mobility increase some neurotransmitters, which make you feel more vitality and improve your mood throughout the day.
One point against morning training is low body temperature, which increases the risk of injury and decreases the efficiency of exercise.

Pros of exercising at night

On the other hand, there are also certain elements that favour training when it gets closer to night:

  • At this time of day, both body temperature and hormone levels are at their highest, so physically our bodies are at their best for sport, in terms of performance.
  • Performance in some people is better at this time, allowing more demands on the body, achieving better results in both endurance and muscle mass.
  • The risks of injury are reduced and the body responds positively after being active for several hours.
Finally, everything will depend on the biological rhythm of each individual and their personal disposition.

What are the possible benefits of training at night?

If you’re motivated by the thought of training at night, here are some of the benefits the habit can provide you.

It helps you fall asleep

In some cases, and as long as stimulants aren’t taken prior to training.

Contrary to popular belief, exercising at night can help some people sleep better and fall asleep faster, although they’re usually in the minority.

Benefits of training at night

Likewise, other potential associated benefits when we practice sports at night would be:

  • Relieving stress: After an exhausting day of responsibilities, exercising will relax you, thanks to the secretion of hormones that will release tension and improve your mood.
  • Better concentration: At the end of the day, everything is calm and quiet, there are usually less people in the gym and fewer distractions. The streets will be for you only, if what you like is a long walk.
  • The risk of injury is considerably reduced: During the morning, the muscles are not yet at their peak, while at night the opposite happens, after being active all day, they’re alert.
Several studies have agreed that it is possible to train at night without disturbing sleep, as long as a moderate intensity is maintained and it’s done at least one hour before going to bed, so as not to impact your ability to fall sleep.

What sport is best before going to sleep?

The most recommended sports or exercises to do at night are yoga, pilates, leisurely swimming, light weightlifting, stretching, and walking.

If you have any complementary routines such as working your glutes, abs or arms, that you do in addition to other activities, it’s the ideal time to do them.

Which sport is best before sleeping?

Doing this exercise 15-30-45 minutes before going to sleep, but without taking it to a level that’s too intense, will help you tone your body slightly.

Moderate training at night is ideal, as this kind of exercise will help you relax your muscles, improve blood circulation, and make it easier to fall asleep.

And you, what time do you prefer? When do you feel at your best? Let’s read your story!


  1. “El sueño, la vigilia y los ritmos circadianos” Alfredo García-Alix 2012.
  2. “Programa completo de entrenamiento” Michael Matthews 2018.
  3. Experience and personal contributions.

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About María José García
María José García
María José has been connected to sport throughout her whole life. She has competed in several sport disciplines such as skating, swimming or gymnastics since she was a little girl.
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