It’s not just about what forms of exercise you turn to – when you choose to work out can make all the difference to your sleeping patterns.

If you want to exercise in the evening, it’s low-impact only, friends.

“Decompress the mind with a spot of pilates or yoga in the early evening – these types of exercise can be a great way to calm your body and mind, reducing anxiety before you go to sleep,” says Delia Rutherfoord-Jones, personal trainer and manager at Fitness First gyms.

“These relaxing forms of exercise kick your ‘rest and restore’ hormones into action,” says Rosie Stockley, women’s fitness specialist and founder of Mamawell. “A slow yoga class or yin session will still make you feel like you’ve done a good workout, but your stress hormones won’t be spiked before bed.”

What’s the science behind us swerving cardio in the evening? “Cardio spikes the stress hormone known as cortisol,” says personal trainer, Aimee Victoria Long.

“If your cortisol levels are high, then your ability to get REM (dream-stage sleep) will be negatively impacted, meaning you’re going to find it harder to nod off.”

“Cardio also raises your body temperature as your muscles generate heat during this type of activity,” says Cowan. “A lower core temperature is associated with sleep onset, so you’re only disrupting your circadian rhythm before bed by exercising this way in the evening.

“As a general rule of thumb, aim to complete any workouts at least two to three hours before hitting the hay.”

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