How can exercise change my daily rhythm?

Exercise can help stabilize your daily rhythm, while its timing can shift when you feel sleepy and wake.

• Consistent exercise timing: Exercising at a fairly regular time can help entrain your internal clock. Morning exercise paired with morning sunlight gives a stronger wake-up signal than either cue alone. 1 2
• Morning exercise: Exercising early can support an earlier schedule; paired with morning light, it may lead you to start waking earlier after a few days. 3
• Late-day or evening intensity: Intense exercise later in the day can raise body temperature and delay your circadian clock, making you inclined to fall asleep and wake later. 4