Activity Timing
Movement & Timing
February 17, 2025
Exercise improves deep sleep—when it is timed to avoid pre-bed arousal and supports circadian stability.
Daily Structure
- Morning/early afternoon: ideal for aerobic sessions (20–45 min) to boost slow-wave sleep.
- Evening rule: finish vigorous work ≥3 hours before bed to allow core temperature to drop.
- Late sessions? Swap to gentle mobility + breath-led stretching (Relaxation Guide).
Menu of Sleep-Friendly Movements
- Cardio: brisk walking, cycling, swimming—track intensity alongside sleep in Sleep Tracker.
- Strength: 2–3 sessions/week, finish earlier in the day; fuels growth hormone surges at night.
- Pre-bed wind-down: 5–10 minutes of diaphragmatic breathing + light stretches.
Jet Lag or Shift Work
- Schedule light exercise at the target morning of the destination time zone to advance rhythm.
- Pair with caffeine timing from Nutrition and light exposure per Sleep Schedule.
Exercise-to-Sleep Timing Matrix
- Morning aerobic: boosts alertness and deep sleep the following night.
- Afternoon strength: elevates slow-wave sleep without delaying onset.
- Evening yoga before 20:00: lowers arousal; avoid HIIT within 3 h of bed.
Recovery Day Protocol
After intense training, extend sleep 30-60 min and use Relaxation Guide PMR. Log RPE with sleep quality in the tracker.