Have you ever finished a tough evening workout, felt totally wiped out, but then found yourself lying in bed wide awake?
Here’s why: exercise is a stressor. A healthy one, yes, but the timing and type of movement can either support your body’s recovery or keep you stuck in “wired but tired” mode.
Your body runs on rhythms. Cortisol naturally rises in the morning to wake you up and lowers at night to let melatonin take over. The wrong workout at the wrong time throws this off, spiking cortisol when you actually need calm.
With just a few tweaks, your workouts can become your best sleep aid.
Here are 3 ways to use movement to boost deep, restorative sleep:
→ Train your mornings, not your nights.
Strength training or cardio earlier in the day supports a healthy cortisol rhythm, so when evening comes, your body is ready to wind down.
→ Save gentle movement for evenings.
Intense nighttime workouts (HIIT, late spin class, long runs) push adrenaline and cortisol high. Instead, try yoga, stretching, or even a short walk after dinner. These send a “safety signal” to your nervous system, prepping you for rest.
→ Pay attention to how you feel, not just what you do.
If your body feels more anxious or restless after exercise, that’s feedback. The right plan works with your biology, not against it.
Bottom line: Better sleep isn’t about exhausting yourself. It’s about balance, moving in ways that lower stress, align your hormones, and help your body feel safe enough to recover.
If you’ve been tossing and turning no matter how tired you are, it’s time to stop guessing and start personalizing.
Need help figuring out what your body actually needs?
If you’re ready for a personalized strategy, backed by your DNA and built around your lifestyle, schedule a free chat to learn more.
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Forward this to them, they might need this reminder today.
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