Does working out or walking (30min) 2 hours before bed mess w your sleep.

A 30-minute walk two hours before bed is unlikely to disrupt sleep; an intense workout at that time could affect some people, especially if it leaves them feeling activated. The timing response varies from person to person. 1

• Light-to-moderate activity: Lower-intensity exercise is generally less likely to interfere with sleep than intense exercise. 1
• Intense exercise: Hard exercise can raise body temperature and delay the circadian clock, which may make you feel ready for sleep later. 2
• Sleep benefits: Regular physical activity generally supports sleep, particularly deep sleep; exercise may modestly reduce REM sleep, and sleep stages naturally vary. 3