#Workouttiming

A new wave of international research is reshaping what we know about the best—and worst—times to exercise for a better night’s sleep, with insights directly relevant to Thai health enthusiasts, students, and working professionals navigating busy urban lives. While the long-held belief warned against late-night workouts, new expert consensus suggests that timing, exercise type, and individual “chronotypes” all affect how our bodies wind down for rest and recover throughout the night.

New international studies are reshaping how we think about exercising for sound sleep. For busy Thai students, workers, and health enthusiasts, timing, activity type, and individual chronotypes matter as much as the workout itself.

Regular movement helps regulate the circadian rhythm, the body’s internal clock that tracks day and night. Exercise triggers endorphins, lowers stress, and boosts serotonin, which supports melatonin production—the hormone that guides sleep. After exercise raises core temperature, the body cools down, signaling rest. This aligns with long-standing sleep-hygiene guidance that suggests avoiding intense activity right before bed.