Hormonal
Performing 60 minutes of moderate-intensity treadmill exercise induces significant circadian phase shifts in humans, with large phase delays occurring when exercise is performed between 7:00 pm and 10:00 pm, and large phase advances occurring when exercise is performed at 7:00 am or between 1:00 pm and 4:00 pm.
If you need to adjust your sleep schedule, time your 60-minute moderate exercise (where you can talk but not sing) strategically. To fall asleep earlier (phase advance), exercise between 7:00 am and 4:00 pm. To stay up later (phase delay), exercise between 7:00 pm and 10:00 pm. Avoid exercising around 4:00 pm or 2:00 am if you want to minimize shifts, as these times produce minimal effects.
Significant phase–response curves were established for aMT6 onset and acrophase with large phase delays from 7:00 pm to 10:00 pm and large phase advances at both 7:00 am and from 1:00 pm to 4:00 pm.
Why this rating
Randomized controlled laboratory study with a robust protocol (ultrashort sleep-wake cycle) controlling for confounders, though limited to healthy, aerobically fit adults.
Source
Human circadian phase–response curves for exercise
Shawn D. Youngstedt et al. · The Journal of Physiology · 2019
DOI 10.1113/jp276943
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