Use daytime movement as a cue

Time physical activity to reinforce a strong day signal and a calmer night.

Why it works

Physical activity acts as a secondary circadian cue and raises daytime arousal and body temperature, strengthening the contrast between active day and restful night. Regular daytime or early-evening exercise tends to support sleep, while very intense late activity can delay sleep onset by keeping arousal and temperature elevated.

How to do it

1. Get some movement during daylight to reinforce the "day" signal.
2. Prefer earlier in the day or early evening for harder sessions.
3. If you train late, leave a buffer so arousal and temperature can come down before bed.

Evidence

Regular exercise is associated with improved sleep quality, and exercise can act as a circadian zeitgeber; late high-intensity exercise can acutely delay sleep onset in some people. (rct)

Late-exercise effects vary widely between individuals; some sleep fine after evening workouts, so personalize the timing.

Sources

• Kredlow et al. (2015), meta-analysis of exercise effects on sleep, J. Behavioral Medicine

Common mistake

Assuming any exercise tires you into sleep and scheduling intense training right before bed, then lying awake wired.