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

Exercising close to bedtime can have varying effects on sleep quality, depending on the intensity and type of physical activity. Here are key insights from Andrew Huberman and other experts on this topic:

1. Resistance Exercise: Engaging in resistance exercise can increase the percentage of slow-wave sleep, which is beneficial for motor learning and detailed information acquisition. However, doing intense resistance exercise close to bedtime might be disruptive for some people 1.

2. General Physical Activity: Regular physical activity during the day generally boosts the quality of sleep, particularly deep sleep. However, if done too close to bedtime, it could delay your circadian clock, making you want to fall asleep later. This is especially true for intense workouts that raise your body temperature significantly 2.

3. Mixed Impact: While exercise tends to improve overall sleep quality, the impact on REM sleep can vary. Some data suggest that exercise might reduce some REM sleep, but this is not necessarily harmful as sleep stages can naturally vary night-to-night 3.

   
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Therefore, light to moderate exercise like a 30-minute walk 2 hours before bed is less likely to disrupt your sleep compared to high-intensity workouts. If you prefer exercising in the evening, be aware of its potential to shift your sleep schedule. It is also advisable to avoid caffeine intake late in the day to minimize sleep disturbances.